What is EFT Tapping? A Beginner's Guide

Ever heard of EFT Tapping? I hadn’t either—at least not until a few years ago. One of my closest friends is an EFT practitioner, and to be honest, I always thought what she did was a bit “woo woo.” I’m a bit of a cynic, so I never believed something like tapping could work for me.

But then, I lost my confidence horse riding. It was devastating. Riding had been my passion for years, but suddenly, fear took over. I couldn’t bring myself to enjoy it anymore. My friend insisted EFT could help, but I was skeptical. However, I was desperate to feel like myself again in the saddle, so I thought, “Why not give it a try? What do I have to lose?” If it worked, great. If it didn’t, at least I’d have proof to back up my doubts.

To my surprise, after just one session, I felt a noticeable shift in my emotions. I couldn’t believe it. Within a week, I was back at a competition with my horse, feeling more confident than ever. From that moment on, I was hooked. EFT became part of my daily routine, and it continues to make a huge difference in my life.

Now, I’m excited to share with you what EFT tapping is and how it can help you too!

What is EFT?

EFT, or Emotional Freedom Techniques, is a blend of ancient Chinese acupressure and modern psychology. It’s also known as “tapping” because it involves literally tapping on specific points on your body. These points are called meridian points, and they are the same ones used in acupuncture.

Here’s how it works. You focus on an issue—whether it’s stress, anxiety, or even physical pain—while gently tapping on these meridian points. As you tap, you speak aloud or think about the problem you’re facing. The tapping helps balance the energy in your body and release the negative emotions connected to that issue.

The beauty of EFT is that it’s simple and effective. Anyone can do it, and it doesn’t take long to feel a difference. It’s like giving your mind and body a reset.

How EFT Helps with Emotional Well-being?

EFT is a powerful tool for emotional healing. It’s especially effective for reducing stress and anxiety. When life feels overwhelming, tapping helps calm the nervous system and brings immediate relief from emotional exhaustion. In just a few minutes, you can feel more grounded and in control.

But EFT goes beyond just stress relief. It can be used to treat a wide range of issues. From PTSD and phobias to depression and past trauma, tapping helps release deep emotional blocks. EFT can also help with cravings and physical pain. By addressing both the emotional and physical symptoms of these issues, EFT brings balance to the body and mind, allowing for lasting change.

The Science Behind EFT

It’s natural to be skeptical of something that seems a bit “woo-woo” at first. However, there is a growing body of research showing that EFT is highly effective in reducing stress, anxiety, and even physical pain. A study published in the Journal of Nervous and Mental Disease found that EFT significantly reduced cortisol levels, the body’s primary stress hormone, by 24%. In comparison, the control group only saw a 14% reduction. Another study published in Energy Psychology: Theory, Research, and Treatment reported that tapping helped veterans suffering from PTSD. After six sessions, 90% of participants no longer met the criteria for PTSD.

So, why does it work? Tapping on meridian points sends calming signals to the brain, particularly to the amygdala, which processes emotions like fear and stress. This helps calm the nervous system and disrupt the fight-or-flight response. Over time, EFT rewires the brain’s emotional response, allowing it to handle stress and emotional triggers more effectively. The result? A calmer, more balanced mind and body.

Celebrities Who Use EFT

What do Queen Camilla and Whoopi Goldberg have in common? Both have used EFT to overcome their fear of flying. Tapping has helped them manage anxiety and stay calm during flights, demonstrating the effectiveness of this simple technique.

Many other celebrities have also embraced EFT for various reasons:

Madonna: Uses EFT to stay emotionally grounded amidst the pressures of fame.
Michael Ball: Credits EFT for helping him overcome performance anxiety.
Boy George: Has spoken about using EFT to handle personal struggles and find peace.
Lily Allen: Found EFT helpful in managing emotional eating and stress.
Zach Braff: Uses EFT to ease anxiety in the fast-paced world of Hollywood.
Pink: Taps to manage stress from her demanding career and life as a mother.
Katy Perry: Explores EFT to maintain emotional balance and resilience.
Duchess of Sussex: Uses EFT to manage stress and emotional challenges in the public eye.

These celebrities have turned to EFT for its ability to relieve stress, anxiety, and emotional blocks. If it works for them, it might work for you too!

Tapping Points

EFT begins with the karate chop point, which is located on the side of your hand, between the wrist and pinky. This point is used in combination with the setup phrase. While tapping here, you repeat your setup statement three times, such as, “Even though I feel anxious, I deeply and completely accept myself.” Once the setup is complete, you move on to the following tapping points in sequence:

Top of the head: Tap on the crown of your head.
Eyebrow: Tap where your eyebrow begins near the nose.
Side of the eye: Tap on the bone next to the outer corner of your eye.
Under the eye: Tap on the bone below your eye.
Under the nose: Tap between your nose and upper lip.
Chin: Tap on the crease just below your lower lip.
Collarbone: Tap just under your collarbone.
Under the arm: Tap about 4 inches below your armpit.

Tapping on these points in sequence helps balance your energy and release emotional tension.

Optional Tapping Points: Wrist, Fingers, and Gamut Point

In addition to the main tapping points, you can also tap on the wrist, the side of your fingers, and the gamut point for extra support. Tapping on the inside of your wrists can help when you’re feeling particularly tense. The side of the fingers, near the nail bed, is also effective—just tap on the side of each finger, focusing on the issue at hand.

The gamut point is another powerful spot. It’s located on the back of your hand, in the groove between your pinky finger and ring finger. Tapping on this point while holding your focus can help deepen the emotional release. These points can be easily added to any EFT routine for a more comprehensive session.

Step-by-Step Guide to EFT Tapping

Here’s an easy, step-by-step guide to EFT Tapping that you can follow to start reducing stress and negative emotions:

1. Identify the Issue

Think about the specific problem you want to address. This could be stress, anxiety, a painful memory, or even a physical issue. Focus on it as you tap.

2. Rate the Intensity

On a scale of 0 to 10, rate how strongly you feel about the issue (with 10 being the most intense). This will help you track your progress.

3. Create a Setup Statement

Craft a simple statement that acknowledges the issue while accepting yourself. For example: “Even though I feel [your emotion], I deeply and completely accept myself.”

4. Tap on the Karate Chop Point

Gently tap the side of your hand (karate chop point) while repeating the setup statement three times. For example: “Even though I feel anxious, I deeply and completely accept myself.”

5. Tap on the Following Points

After the setup, tap about 5-7 times on each of the points while giving voice to the thoughts in your head:

Top of the head: Tap on the crown of your head.
Eyebrow: Tap where your eyebrow begins near the nose.
Side of the eye: Tap on the bone next to the outer corner of your eye.
Under the eye: Tap on the bone below your eye.
Under the nose: Tap between your nose and upper lip.
Chin: Tap on the crease just below your lower lip.
Collarbone: Tap just under your collarbone.
Under the arm: Tap about 4 inches below your armpit.

6. Complete a Round and Check In

After one round of tapping, pause and take a deep breath. Re-rate the intensity of your emotion on the 0 to 10 scale. Notice if the intensity has lowered.

7. Repeat as Needed

If the intensity is still high, repeat the process. Adjust your self talk to reflect how you’re feeling as you continue tapping. You do not need to repeat the set up phrase again or the karate chop point.

With regular practice, this technique can help you release emotional blocks and bring more balance into your life.

EFT Techniques for Beginners

Credit: The Tapping Solution

Common Questions about EFT

How Long Does It Take to See Results?

The great thing about EFT is that relief can happen quickly. In just a few minutes, you might feel a noticeable shift in your emotions. For deeper or more persistent issues, consistent practice may be needed. But even a brief tapping session can help calm your mind and body right away.

Can I do EFT on my own, or do I need a practitioner?

EFT can be done both on your own and with a practitioner. Many people find success tapping on their own at home. However, working with a certified EFT practitioner can be helpful for addressing deeper emotional issues or if you’re unsure of where to start.

How often should I practice EFT?

You can practice EFT as often as you like. Some people tap daily as part of their self-care routine, while others only use it when they feel stressed or overwhelmed. For ongoing issues, regular practice can help create lasting change.

What issues can EFT help with besides stress and anxiety?

EFT can be used for a wide range of emotional and physical issues, including PTSD, phobias, depression, physical pain, and even cravings or bad habits. It’s a versatile tool for both emotional healing and personal growth.

Is there a wrong way to tap?

No, there’s no wrong way to tap! While there are recommended sequences and points, EFT is flexible. If you miss a point or don’t follow the exact order, you can still experience benefits. The key is focusing on the issue while you tap.

What if I don’t feel anything after tapping?

Sometimes, it takes more than one session to notice a shift. If you don’t feel anything right away, don’t give up. Keep practicing, and you may start to see changes over time. It’s also possible that you need to refine your focus on the specific issue.

How long should each tapping session last?

A typical EFT session can last anywhere from 5 to 30 minutes. It depends on the issue you’re addressing and how much time you have. Even a quick 5-minute session can make a difference in how you feel.

Can children use EFT?

Yes! EFT is safe and effective for children. It can help kids manage emotions like fear, anxiety, or frustration. For younger children, you may need to guide them through the process or simplify the tapping points.

Is EFT safe for everyone?

EFT is generally safe for most people. However, if you have a history of severe trauma or mental health conditions, it’s best to work with a professional who can guide you through the process safely.

What should I say during the tapping process?

During tapping, it’s important to focus on the issue you want to address. You can use phrases like, “Even though I feel [emotion], I deeply and completely accept myself.” Customize the words to fit your specific feelings or experiences.

Does EFT work on physical pain?

Yes! Many people use EFT to manage physical pain. By tapping on specific points while focusing on the pain, EFT can help reduce discomfort and promote healing. It’s a great complement to other treatments for chronic pain or injury.

How EFT Can Change Your Life

EFT has completely transformed my life. It helped me get back in the saddle after losing my confidence with horse riding. It also allowed me to overcome lifelong fears of water and heights that had held me back for years. But the benefits didn’t stop there.

Emotionally, EFT has made me more resilient. I have a deeper level of self-awareness than I ever thought possible. Now, when uncomfortable emotions arise, I recognize them instantly—and I have a tool to manage them. Tapping has also helped me overcome my people-pleasing tendencies, which has been life-changing. It even played a role in helping me find love, by allowing me to step into my authentic self with more confidence.

On a practical level, EFT is easy to fit into a busy life. It’s portable and simple—you can do it anywhere, anytime. Whether it’s a stressful meeting, a moment of self-doubt, or just needing a break, tapping helps bring balance and inner peace. The ability to use it whenever you need makes EFT an essential tool for navigating life’s ups and downs.

Final Thoughts

EFT is a simple, powerful tool that can bring about big emotional breakthroughs. If you’re ready to feel more balanced, confident, and in control of your emotions, give EFT a try. It doesn’t take long, and the results can be life-changing.

Start small, and see how tapping can help you manage stress, overcome fears, and find inner peace. For more support, join my email list to get access to guided EFT sessions and helpful resources. You can also contact me directly to book a private EFT session. Let’s take this journey toward emotional freedom together!

What is EFT Tapping? A Beginner’s Guide