Anxiety can leave you feeling trapped in a cycle of racing thoughts, tight muscles, and restless energy. While therapy and medication have their place, many people look for practical tools they can use on their own. One option is tapping for anxiety, also called EFT (Emotional Freedom Techniques).
This post will show you what tapping is, how it works, and how to use it as a stress relief technique you can call on anytime, anywhere.
What Is Tapping for Anxiety?
Tapping for anxiety is a simple practice that blends gentle acupressure with focused awareness of your emotions. By tapping on specific points on the body, you can interrupt the stress response and restore calm.
EFT was first developed in the 1990s and has since gained global recognition. Research suggests tapping may lower cortisol, ease symptoms of anxiety, and improve overall wellbeing.
[Image: 16:9 diagram of EFT tapping points placed here]
How Does Tapping for Anxiety Work?
Anxiety is your body’s fight-or-flight system firing when it doesn’t need to. Tapping helps calm this loop in three ways:
- Physical: Gentle tapping sends soothing signals through the nervous system.
- Mental: Naming the feeling helps reduce emotional build-up.
- Cognitive: Phrases like “I accept myself” shift the inner dialogue toward calm.
External link: NHS – Anxiety Overview
Step-by-Step Tapping Script for Anxiety
Follow this simple sequence. Start by rating your anxiety 0–10.
- Karate Chop (side of hand):
Say 3 times: “Even though I feel anxious, I deeply and completely accept myself.” - Eyebrow Point:
“This anxious feeling…” - Side of Eye:
“I feel it in my body…” - Under Eye:
“It feels overwhelming…” - Under Nose:
“This anxiety right now…” - Chin:
“It’s hard to relax…” - Collarbone:
“But I choose to calm down…” - Under Arm:
“Releasing this stress…” - Top of Head:
“Allowing myself to feel safe.”
Re-rate your anxiety after a round. Repeat until the number drops.
[Image: 16:9 close-up photo of hand tapping side-of-hand point]
Tapping for Anxiety in Different Situations
- Panic Attacks: Ground yourself with: “I am safe right now.”
- Social Anxiety: Try: “It’s okay to be myself.”
- Work Stress: Use: “Even though deadlines are heavy, I choose to handle them calmly.”
- Children: Keep it short and simple: “Even though I feel scared, I’m okay.”
Why Tapping for Anxiety Is Effective
Studies on EFT have shown measurable benefits:
- Reduced cortisol levels after tapping.
- Lower symptoms of anxiety and depression.
- Improved resilience and self-regulation.
External link: NIH The effect of Emotional Freedom Techniques on nurses’ stress, anxiety, and…
When to Use Tapping for Anxiety
Tapping fits into daily life because it’s quick and portable. Use it:
- Before stressful events like interviews, travel, or exams.
- During anxiety spikes or moments of panic.
- At night when you can’t switch off.
- Daily, for two to five minutes, to build resilience over time.
[Image: 16:9 lifestyle photo of person tapping outdoors]
Recommended Tools and Reading
Affiliate Products
- The Tapping Solution Book – Learn EFT with practical examples.
- Acupressure Mat and Pillow Set – Ease physical tension that adds to anxiety.
- Emotional Freedom Techniques and Tapping for Beginners: EFT Tapping Solution Manual: for Overcoming Anxiety and Stress with Anxiety and Phobia Scripts.
Suggested Reading
- The Tapping Solution to Create Lasting Change: A Guide to Get Unstuck and Find Your Flow by Jessica Ortner
- Clearing Karmic Debt by Nikeya Banks
- The Healing Power Of EFT and Energy Psychology: by Donna Eden, David Feinstein, Gary Craig
FAQ: Tapping for Anxiety
Q: Does tapping really work for anxiety?
A: Research suggests EFT can reduce cortisol and improve anxiety symptoms. Many people report feeling calmer after short sessions.
Q: How long should I tap for anxiety?
A: Start with 2–5 minutes. Continue for 10–15 minutes if needed until symptoms ease.
Q: What do I say while tapping?
A: Use simple phrases that describe your feeling and invite calm: “This anxious feeling… I choose to relax.”
Q: Can children use tapping for anxiety?
A: Yes. Use short, clear language. Example: “Even though I feel nervous, I’m okay.”
Q: Is EFT tapping a replacement for therapy or medication?
A: No. EFT is a complementary tool. Always consult a healthcare professional for ongoing or severe anxiety.
Tapping for Anxiety – Final Thoughts
Anxiety doesn’t need to run your life. With tapping for anxiety, you have a practical tool at your fingertips to calm your body and quiet your mind. Practised regularly, it can become a reliable way to handle stress and regain balance.
Disclaimer
This article is for general information only and is not medical advice. EFT tapping is a complementary practice and not a substitute for therapy, medication, or professional healthcare. Speak to your GP, therapist, or qualified practitioner if you have persistent or severe anxiety. Some links may be affiliate links.
