EFT tapping therapy is gaining popularity as a simple yet powerful technique for anxiety relief. But does the science support countless personal success stories, or is it just another wellness trend?
Anxiety can strike anyone, anywhere—from nagging worry that follows you through the day to heart-pounding moments that leave you frozen. Among the countless remedies promising relief, one technique stands out for its simplicity and accessibility: Emotional Freedom Technique (EFT) tapping therapy.
This cost-free, do-anywhere practice requires nothing but your fingertips and a few minutes of your time, yet EFT enthusiasts claim it can dismantle anxiety with surprising effectiveness.
The best part is that EFT tapping therapy requires no equipment. Find out what this alternative anxiety-relieving technique is, how it works and how you can start practicing it.
What Is EFT Tapping Therapy?
EFT tapping therapy is an alternative therapeutic method for relieving emotional or physical pain. It relies on pressure points and only requires your fingertips. Also known as psychological acupressure or just tapping, EFT tapping zeros in on your meridian points to balance your body’s energy.
Gary Craig developed this technique in the 1990s, and individuals have since used EFT tapping to treat anxiety, post-traumatic stress disorder, cravings, insomnia, physical pain, phobias and depression.
What Are Meridian Points?
Meridian points are specific places on your body that many see as passageways for energy flow. Acupuncturists use the 12 main meridian points to map where to place their needles.
Acupuncture is one of the central principles of traditional Chinese medicine, which supports the idea of a mind-body connection. EFT also focuses on this connection as a vital part of maintaining balance but uses fingertips rather than needles to apply pressure, focusing on nine of the 12 meridian points.
Each point connects to an organ or internal area of the body:
- The side of the hand connects to the small intestine.
- The eyebrow connects to the bladder.
- The side of the eye connects to the gall bladder.
- Under the eye connects to the stomach.
- The collarbone connects to the kidney.
- Under the arm connects to the spleen.
- The underside of the nose connects to the governing vessel (associated with Yang energy) and connects to the brain and all meridian points.
- The crown of the head also connects to the governing vessel.
- The chin connects to the central vessel, which runs along the front of the body and represents the Yin energy.
How Does EFT Tapping Relieve Anxiety?
Anxiety disrupts your body’s sense of balance, and EFT tapping therapy is all about restoring that. EFT involves tapping your nine meridian points to release the symptoms of negative experiences or emotions. Practitioners say the sensation signals the parts of your brain that manage stress.
Some believe other techniques that occur alongside EFT—like mindful breathing—are what relieve anxiety. However, researchers did a study in 2018 on whether EFT’s acupressure was an impactful part of the process or if the components it shares with other therapeutic methods are at the heart of it.
The study found EFT’s unique acupressure component was an active part of patients’ positive outcomes. Like many alternative methods, EFT has not been disproven, but more research is necessary to continue exploring its benefits and best use cases.
How to Get Started With EFT Tapping Therapy
The EFT tapping sequence is straightforward to learn. Begin with these five basic steps and practice until the rhythm feels natural.
1. Identify What Is on Your Mind
Begin by identifying the issue or fear that’s bothering you. It’s best to focus on one problem at a time. Some find it helpful to close their eyes or even put a hand on their chest to block out the noise and focus on what they’re feeling.
2. Rate Your Intensity Level
Next, you’ll rate the intensity of the emotion you identified in the first step on a scale of 0 to 10, with zero meaning you feel fine and 10 representing the worst you could feel or have felt. You’ll return to this rating at the end of the process to reevaluate your feelings.
3. Speak Your Setup Statement
Your setup statement is a phrase that encompasses the issue you’re dealing with and your self-acceptance. Most setup phrases follow the same structure: “Even though I feel [fear or issue], I deeply and completely accept myself.” For example, your setup statement could be, “Even though I feel overwhelmed, I deeply and completely accept myself.”
You can tailor it to fit your issue and resonate with you, but be sure the problem in your setup statement is yours and no one else’s. “Even though my partner lost their job,” for example, centers on someone else. You can alter this statement by saying, “Even though I’m stressed because my partner lost their job” instead.
4. Conduct the EFT Tapping Sequence
You’ve made it to the physical part of EFT tapping. To start, tap the side of your hand while repeating your setup statement three times. Now, you’ll tap each of the remaining eight meridian points seven times while reciting a reminder phrase.
Your reminder phrase should be a shortened version of your statement phrase. For instance, say your statement was, “Even though I’m stressed because my partner lost their job, I deeply and completely accept myself.” Your reminder phrase could be, “The stress I feel that my partner lost their job.”
Recite this phrase two or three times as you tap the meridian points in the following order:
- The eyebrow
- The side of the eye
- Under the eye
- The underside of the nose
- The chin
- The collarbone
- Under the arm
- The crown of the head
5. Rate Your Final Intensity Level
After you’ve finished the tapping sequence, rate your intensity level again on the same 0 to 10 scale. Compare your final intensity rating with your first one. Repeat the EFT tapping process until your final intensity level is zero.
Tap Out Anxiety With EFT Tapping Therapy
EFT tapping is an accessible therapeutic method. Its ease and noninvasiveness have made it a popular tool to relieve stress and anxiety. If you do try out EFT tapping therapy for yourself, be advised that it can bring up strong emotions, as any therapy that deals with trauma stored in the body or feelings of anxiety is likely to do. Be gentle and kind to yourself as you embark on this therapeutic journey.
About the author:
Mia Barnes is a freelance writer and researcher with a passion for healthy travel and wellness. Mia is the founder and editor-in-chief of Body+Mind magazine. Follow Mia and Body+Mind on X and Instagram @bodymindmag!
Snapshot Summary
EFT tapping therapy offers an equipment-free anxiety solution you can practice anywhere. This fingertip technique targets nine meridian points—energy pathways connecting to specific organs—to restore your body’s natural balance. The simple five-step process involves identifying your concern, rating its intensity, creating a self-acceptance statement, tapping each point while reciting a reminder phrase, then reassessing your feelings. Research suggests the acupressure component actively contributes to positive outcomes, making this accessible practice worth trying during stressful travel moments.
About Vacayou
At Vacayou [pronounced VACAY – YOU], we believe that travel has the power to change lives. The power to revive, rejuvenate and redirect your inner wellness warrior. And that’s why we’re here. Vacayou brings the world of wellness travel to you!
No matter how far or how adventurous, our team scours the globe to curate the best in wellness travel. However, the booking process can often be time-consuming and complicated. We’ve simplified your search for wellness and active vacations with Vacayou’s Instant Book, so your dream wellness getaway is now just one click away.
Start the trip of your lifetime today with Vacayou. We are here to help create a healthier global community through wellness and active travel.
To keep up with the latest wellness trends and experiences, be sure to subscribe to our newsletter.
