Emotional Freedom Technique: Tapping to Relieve Stress and Anxiety

30 October 2025

Have you ever felt like stress and anxiety just sneak up out of nowhere? One minute you’re going about your day, and the next you’re overwhelmed, your heart’s racing, and your thoughts are spiraling. If that’s you (and honestly, it’s most of us), then you might want to take a closer look at Emotional Freedom Technique, or EFT.

Yeah, I know, it sounds a bit out there—tapping on your body to relieve stress? But hang tight, because this ridiculously simple method has helped people across the globe calm their nerves, regain focus, and even cope with trauma. So let’s dig into how EFT actually works, why it’s making waves in the wellness world, and how you can use it to take control of your mental and emotional health.

What Is Emotional Freedom Technique (EFT)?

Okay, let’s start with the basics.

Emotional Freedom Technique, often called "tapping," is a self-help tool that blends ancient Chinese acupressure with modern psychology. Yep, it’s a bit of East meets West. Think of it as psychological acupuncture—but without the needles.

You gently tap on specific meridian points on your body (mostly on your face and upper body) while focusing on a specific emotion or issue. And believe it or not, this combo can help rewire your brain’s response to stress.

EFT was developed in the 1990s by Gary Craig, a Stanford-trained engineer with a deep interest in personal development and healing. Since then, it’s been picked up by therapists, coaches, and everyday folks because of how quick and effective it can be.

How Does EFT Actually Work?

Alright, let’s get a little nerdy—but in a fun way!

EFT is based on the idea that negative emotions are caused by disruptions in the body’s energy system. That might sound a bit woo-woo, but stay with me. This concept pulls from traditional Chinese medicine, where energy (or “qi”) flows through pathways in the body called meridians.

When you’re stressed or anxious, those energy pathways can get all tangled up. Tapping on specific meridian points helps clear the blockages and sends calming signals to the brain—especially the part responsible for our fight-or-flight response (hello, amygdala!).

At the same time, you acknowledge your thoughts and feelings by talking out loud. This combo helps your brain realize, “Hey, I’m feeling this right now, but I’m also safe.” It’s kind of like giving your mind a big reassuring hug.

The Main Points Used in Tapping

Let’s walk through the basic tapping points used in EFT. You’ll use the tips of your fingers to tap lightly on each one while repeating your setup statements and affirmations.

Here are the key spots:

1. Karate Chop Point – Side of your hand, between your pinky and wrist.
2. Eyebrow – Inner edges of your eyebrows.
3. Side of Eye – Temples, just outside the eyes.
4. Under Eye – Right below your pupils.
5. Under Nose – The space between your nose and upper lip.
6. Chin – Midpoint between your lower lip and chin.
7. Collarbone – Just under the collarbone (where a shirt button might go).
8. Under Arm – About four inches below the armpit.
9. Top of Head – The crown of your head.

You tap each point about 5–7 times while talking through the issue or emotion you're trying to release.

The 3-Step EFT Tapping Process

Let’s break it down. EFT isn’t complicated, but it works best when you follow a structured approach.

1. Identify the Problem

First things first—what are you trying to work on? It could be anxiety, fear, sadness, overwhelm, or even physical pain. Be specific. Instead of “I’m stressed,” try “I’m anxious about my job interview tomorrow.”

2. Rate the Intensity

On a scale from 0 to 10, how intense is the emotion you’re feeling? This is just a gut check, but it helps you track progress after tapping.

3. The Setup Statement

You’ll repeat a phrase three times while tapping the karate chop point. The classic formula is:

> “Even though I [describe the problem], I deeply and completely accept myself.”

For example:
> “Even though I’m anxious about this interview, I deeply and completely accept myself.”

You can tweak this to fit your style or comfort level. The point is to acknowledge what you’re feeling while offering yourself some love.

After the setup, move through the remaining points, voicing how you feel at each one. You might start by expressing the negative emotion, and then shift to more positive, calming statements as you go.

Why Tapping Works for Stress and Anxiety

Let’s be real—stress and anxiety aren’t just in your head. They show up in your body, your sleep, your appetite, and your relationships.

EFT addresses both the mental and physical sides of stress by:

- Calming the nervous system
- Disrupting negative thought patterns
- Creating new, healthier emotional associations
- Helping you feel more in control

Several studies have shown that EFT tapping significantly reduces cortisol levels (that’s the body’s main stress hormone). One study published in the Journal of Nervous and Mental Disease found a 24% drop in cortisol after just one hour of tapping. That’s huge!

Real-Life Uses of EFT: What Can You Tap On?

You might be thinking, “Okay, cool, sounds nice...but does it work for real problems?”

Short answer? Yep. EFT has been used for all kinds of emotional and even physical issues, including:

- General anxiety and panic attacks
- Social anxiety
- Test or performance nerves
- Public speaking fear
- Trauma and PTSD
- Phobias (like fear of flying or spiders)
- Chronic pain and migraines
- Grief and heartbreak

You can even use tapping for limiting beliefs, like fear of success, not feeling good enough, or money blocks. The possibilities? Kinda endless.

What Does a Tapping Session Look Like?

Whether you DIY it at home or work with a certified EFT practitioner, a session often starts with a conversation. You'll identify the core issue, rate its intensity, and start tapping while talking through it.

The key is to be honest. Don’t sugarcoat it. If you’re feeling overwhelmed or angry, say it. Tapping isn’t about pretending everything’s fine—it’s about processing your emotions in a healthy way.

By the end, many people say they feel lighter, clearer, or even physically relaxed. Some even yawn or tear up (a good sign the body’s releasing tension).

The Science Behind EFT: Is There Really Proof?

You bet. While EFT may not be mainstream (yet), it’s getting serious attention from researchers and clinicians.

Here’s what we know:

- Cortisol Reduction: As mentioned, EFT reduces stress hormones.
- Brain Imaging Studies: Some studies using fMRI scans show neurological changes after tapping, indicating a shift in how the brain processes stress.
- Clinical Trials: Randomized controlled trials show EFT reduces anxiety, depression, and even PTSD symptoms more effectively than talk therapy alone in some cases.

The American Psychological Association still considers EFT “experimental,” but it's gaining traction in professional circles, especially among integrative therapists and trauma specialists.

Busting Myths About Tapping

Like any alternative technique, EFT has its skeptics. Let’s clear up a few misconceptions:

- “It’s just placebo.” Honestly? Even if placebo is involved, if it works and you feel better, who cares? But the growing body of research suggests something deeper is going on.
- “It’s too weird to work.” You don’t need to believe in energy meridians for tapping to be effective. The emotional processing and calming effects stand on their own.
- “It’s only for serious trauma.” Nope. You can use EFT for everyday stress—like traffic jams, spilling coffee, or toddler tantrums.

Tips for Getting the Most Out of Tapping

- Be consistent. Just like any self-care habit, tapping works best when you do it regularly.
- Don’t force positivity. Start with the raw, real emotion. Let the positive affirmations come naturally as the intensity drops.
- Try journaling. Writing down what you tapped on and how you felt helps you see your progress over time.
- Combine it with mindfulness or breathwork. They go together like peanut butter and jelly.

When to See a Professional

Tapping is super DIY-friendly, but if you’re dealing with deep trauma, complex emotions, or just feel stuck, working with a certified EFT practitioner can be a game-changer. They can help you uncover root issues and guide you through deeper healing.

Websites like The Tapping Solution or EFT International offer directories of qualified practitioners.

Final Thoughts: Should You Try EFT?

Let’s keep it real—life these days is stressful. Between the 24/7 news cycle, the jam-packed calendars, and everything else, your nervous system is probably in overdrive. EFT is a simple, accessible tool that offers relief without side effects, prescriptions, or fancy gear.

It’s free. It’s fast. And yes, it actually works.

Whether you're a total skeptic or a woo-curious wellness junkie, why not give it a shot? The only thing you might lose is stress.

So the next time your mind's racing, your chest is tight, and you're ready to scream into a pillow, try tapping instead. It might just become your secret superpower.