Emotional Freedom Technique, also known as tapping, is a method of using focused thoughts combined with stimulating acupressure points in order to reduce the body’s cortisol levels and stress response. Emotional health and stress levels are both strongly connected to physical health. Using this technique can offer relief from emotional stress as well as physical ailments, with benefits that can be recognized both immediately and with consistent practices over time.
Tapping combines the principles of traditional Chinese medicine (acupressure) and modern psychology.
By focusing the mind on your stressor, whether that be anxiety about a specific situation or the pain of a migraine, while simultaneously stimulating points along your meridian lines, signals your body to relax, reducing your cortisol levels (stress hormones).
More specifically, tapping on the acupressure points along your meridians sends a signal to your amygdala that you are safe. These signal calm the body, taking it out of fight or flight (survival mode) and allowing you to relax.
When you focus on your stressor while tapping the points, the mind body connection recognizes that this specific stressor is not a danger. So while acknowledging that this stressor exists, you also send the message along your meridian lines that you are physically safe from danger, allowing you to relax and return the body to homeostasis.
When you are in a chronic state of stress, your immune, digestive, endocrine, and reproductive systems cannot function properly. By mentally, physically, and emotionally restoring the parasympathetic response, you return your systems to a state of function, which also relieves physical ailments you may be experiencing.
You can use tapping for a full scope of mental, emotional, and physical stressors.
Tapping convenient, simple, can be practiced anywhere, for any amount of time.
Most frequently, I use tapping when feeling anxious about a situation I’m entering or exiting, or even I’m feeling physical pain or discomfort. While my preferred use is for acute situations, tapping can also be used consistently to address chronic concerns.
A few examples:
Public speaking/ confrontation
Self doubt/ Limiting beliefs
Acute illness - suffering from symptoms
Overwhelm/ Mental fatigue/ Brain fog
Compulsion/ Addiction/ Habitual responses
Cyclical symptoms- depression, anxiety, sadness, trauma response, discontentment, fear, irritability
Digestive discomfort (often stress induced)
Immune system hyper-activation or sluggishness
Depending on your source, there are slightly different variations methods. Some use 7 points, some use 9.
While not referred to as EFT, there is also benefit in choosing one point to tap or offering a “tapping stimulation” along the entire body, if this is what you desire.
Many use one statement and cycle through as many times as needed. I started my practice this way, and come back to a single statement when needed; however, this 3 round approach really resonates well with me now (Focus, Accept, Affirm).
I suggest choosing 3 rounds or, if choosing 1, start with round 1 (focus) or round 2 (accept). I do not recommend only tapping with an affirmation, as I find it most beneficial to acknowledge your concern to remind your body that although it exists, you are still whole and safe from danger.
Here is my preferred method, allowing for flexibility as desired:
Even though I am ______, I am safe & whole.
Even though I’m feeling ________, I acknowledge _____ with permission to relax.
Even though I still feel ________, I deeply love & accept myself.
Even though I experience/am experiencing _______, I am _______.
Even though I think/believe _______, I deeply and completely accept myself.
Even though I tell myself _________, I love and accept myself.
Even though I fear _______, I am safe and whole.
Even though I (made this mistake), I deeply & completely accept myself.
Do Not Make Tapping Stressful!
While there is a loose sequence of tapping down your meridian lines, if you accidently skip a tapping point, you can either go back or tap it on the next cycle.
It's ok if you choose to tap on the right then the left, etc. Allow the body to naturally find a flow and don't overthink.
Don't overthink your set up statement
It's common for people to say, I don't know what to say while I'm tapping. Keep it simple. Don't create a statement that you get caught up on. You can choose an easy template and insert your focus.
Don't keep yourself in a box.
Often with meditation or other stress relief methods, you have a picture of where you should be or what it should look like. Tapping can be done anywhere, for any amount of time. If you notice yourself in need of nervous system regulation, allow yourself to tap. To get comfortable, maybe you just start on your karate chop point, saying a statement to yourself. Then choose ~ full sequence, or maybe placing your elbow on your desk and only doing the head and facial points. It really doesn't look that strange....what looks far worse is a person completely disregulated and afraid to use his tools because someone might wonder how he's helping himself feel better by doing seemingly nothing.
Remember that nervous system regulation is a part of balancing your entire system.
Proper hydration, mineralization, and nutrition, including supportive fats & proteins for hormone balance, and nurturing a healthy microbiome will set you up for success.
Check out our shop for recommendations on magnesium, adrenal cocktail, electrolytes, trace minerals and more.
Keep in mind the golden rule, you cannot out supplement poor nutrition & lifestyle, so maintain use if supplements only in addition to prioritizing healthy habits.
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