Emotional Freedom Technique (EFT): Tapping Your Way to Better Health



What Is EFT?

Emotional Freedom Technique, commonly known as EFT or “tapping,” is a self-help tool that combines elements of acupuncture, psychology, and modern wellness practices. Developed in the 1990s by Gary Craig, EFT is based on the idea that unresolved emotional issues and limiting beliefs create disruptions in the body’s energy meridian system. By tapping on specific acupressure points while focusing on these issues, practitioners believe they can clear energetic blockages and promote emotional and physical healing.

While the scientific evidence is still evolving, many people report significant improvements in stress, anxiety, phobias, and even chronic pain after using EFT regularly.

How EFT Works

The basic principle behind EFT combines two key components: exposure (addressing the issue) and somatic stimulation (tapping). Here’s what happens during a typical session:

Acknowledgment: You identify a specific problem—whether it’s anxiety about public speaking, fear of flying, or chronic pain—and rate the intensity on a scale of 0-10.

Tapping: You gently tap on meridian points while repeating affirmations and acknowledging the issue. This combination is thought to help your nervous system process and release the emotional charge associated with the problem.

Reframing: As you tap, you gradually shift from problem-focused statements to positive, solution-focused ones.

Reassessment: After a round of tapping, you reassess the intensity level. Many people report noticeable reductions even after the first session.

The Main Tapping Points

EFT typically involves tapping on nine key meridian points:

• Karate Chop Point: The fleshy part on the side of your hand (between wrist and pinky finger)

• Top of Head: The crown of your head

• Eyebrow: The inner edge where your eyebrow begins

• Side of Eye: The outer corner of your eye

• Under Eye: On the bone directly beneath your pupil

• Under Nose: Between your nose and upper lip

• Chin Point: Midway between your chin and lower lip

• Collarbone: Where your collarbone meets your breastbone

• Under Arm: About four inches below your armpit on your ribcage

You typically tap 5-7 times on each point using two or three fingers, applying gentle but firm pressure.

Benefits People Report

While more research is needed, many EFT practitioners and users report improvements in:

• Anxiety and panic attacks: Some find that tapping helps reduce the intensity and frequency of anxious thoughts

• Stress and tension: The rhythmic tapping combined with focused breathing can activate the parasympathetic nervous system

• Phobias and fears: Exposure combined with tapping may help desensitize people to specific triggers

• Chronic pain: Some report reduced pain intensity, though this may be partially due to relaxation and reduced stress

• Emotional trauma: Tapping while processing difficult memories may help reduce their emotional charge

• Sleep issues: A calming EFT session before bed can help prepare your mind and body for rest

• Self-esteem and confidence: Positive affirmations combined with tapping may reinforce more empowering beliefs

A Simple EFT Routine to Get Started

If you’re curious about trying EFT, here’s a basic session you can do yourself:

Step 1: Identify Your Issue

Pick one specific problem you want to address. Be as specific as possible—“anxiety about my presentation on Tuesday” rather than just “anxiety.” Rate the intensity from 0-10.

Step 2: Create a Setup Statement

Form a statement that acknowledges the problem while offering self-acceptance. A classic format is: “Even though I have this [issue], I deeply and completely accept myself.” For example: “Even though I’m anxious about public speaking, I deeply and completely accept myself.”

Step 3: Begin at the Karate Chop Point

While tapping the karate chop point on your hand, repeat your setup statement three times. Continue tapping as you move through the remaining eight points, tapping each one 5-7 times while repeating a shortened reminder phrase (just the problem part: “this anxiety about public speaking”).

Step 4: Reassess

Stop and check in with yourself. How intense is the issue now on a scale of 0-10? If it hasn’t decreased to 0, you can repeat the process or try a different angle.

Step 5: Shift to Positive

Once the intensity is lower, you can run another round using more positive affirmations: “I am calm and confident” or “I’m choosing to release this fear.”

Is EFT Right for You?

EFT is generally safe and non-invasive, making it accessible to most people. It can be done anywhere, anytime, and requires no equipment. Many people find it particularly useful as a complementary tool alongside traditional therapy or medical treatment.

However, it’s important to note that EFT is not a replacement for professional mental health care. If you’re dealing with serious trauma, clinical depression, or other significant mental health concerns, consulting with a licensed therapist is essential. EFT can work wonderfully as a supplement to professional treatment, but it shouldn’t replace it.


Use this script for when you struggling with ptsd 
Of abandonment 



The Bottom Line

Emotional Freedom Technique offers a simple, accessible way to potentially address emotional blocks and stress. While the scientific community continues to study EFT’s mechanisms, thousands of people worldwide credit it with improving their quality of life. Whether you’re curious about energy meridians or simply looking for another tool in your wellness toolkit, EFT is worth exploring.

The beauty of EFT is that you can start right now, with no special equipment or training. Tap on those meridian points, speak your truth, and see how your mind and body respond. For many, the results speak for themselves.

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