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​The most common health complaints in clinic are stress, anxiety and depression, but since the onset of Covid-19 in 2020, these conditions have increased by a staggering 25%. With psychological conditions on the rise, there’s an urgent need for effective solutions with an emphasis on ‘easy’, ‘cheap or free’, ‘fast working’ and ‘drug-free’. This article explores EFT Tapping as a fast working, self-help tool to relieve the feelings of stress, anxiety and depression, and you’ll also learn how to start using this life-changing technique today. 

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The excessive rate of stress, anxiety, panic attacks, depression and insomnia in 2025 emphasise the need for better mental health management skills for adults and children. Millions of people around the world are now using EFT Tapping to relieve a range of physical, mental and emotional issues due to the ease and effectiveness of this enigmatic activity. With a plethora of medicines, natural therapies and counselling activities available to manage stress and psychological conditions, could the solution be as simple as tapping on the body for a few minutes? 

 

What is EFT Tapping? 

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EFT Tapping or Emotional Freedom Technique is a science-based therapy established from the principles of modern psychology and Chinese acupressure. The purpose of EFT is to reduce the effects of physical pain, illness and emotional stress in people, and bring about a sense of wellbeing. This healing tool involves tapping on specific points on the face, head and upper body to alleviate pain or symptoms from illness.  

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‘EFT is a powerful brain rewiring technique, where modern neuroscience meets ancient wisdom’

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- Nick Ortner, The Tapping Solution 

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In EFT Tapping, a person uses his or her fingertips to tap on specific meridian points on the body while focusing on an uncomfortable emotion, fear or physical symptom. Tapping on EFT meridian points sends a calming signal to the brain and helps you to feel in control of the situation, and gain relief from the distress you’re experiencing.

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Although, tapping has been shown to improve many health ailments, it is for the most part used to gain relief from psychological conditions, i.e. stress, anxiety, depression, panic disorder, insomnia, post-traumatic stress disorder (PTSD), addiction, self-esteem issues, fears and phobias. 

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EFT Tapping is Science-Based 

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The scientific evidence on EFT Tapping is overwhelming, with more than 300 clinical trials demonstrating its effectiveness on a range of physical and psychological symptoms. Research on EFT continues to display positive results, with 99% of studies showing efficacy in at least one of the assessed outcomes. 

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Clinical trials show that the following mechanisms may be responsible for the remarkable healing benefits people are experiencing from EFT Tapping:  

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• a 43 % reduction in cortisol levels (the stress hormone), alleviating the feeling of stress and other psychological conditions 

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• EFT creates new neural pathways in the brain to improve brain function and thinking processes 

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• EFT has a positive influence on gene expression (our cells converting the instructions in our DNA to essential bodily functions)

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• EFT significantly reduces pain levels. Imaging shows neural organization decreasing the connectivity between modulating (balancing) and catastrophising pain in people with chronic pain 

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• EFT deactivates signals to the amygdala (the fear and worry centre of the brain) resulting in a calming effect on the individual 

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• EFT decreases biological stress markers such as resting heart rate, blood pressure and inflammation in the body

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• and several studies show that the positive effects EFT has on anxiety and depression may exceed those of psychopharmacology and psychotherapy. 

 

The evidence that EFT works is clearly impressive. Now it’s time to learn this easy-to-use technique.  

 

Instructions to Start EFT Tapping   

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The following 5 steps are easy instructions for you to start using EFT Tapping now, and it only takes a few minutes:  

 

1. Identify your problem or symptom  

 

An EFT session starts with identifying the most pressing issue you are experiencing at the time. What this means is...although you may have several health or stress related issues bothering you, start with the problem that is forefront in your mind or body, and by doing this, you’ll gain the most relief from your EFT session. Physical pain or dire stress are often the most pressing issues. 

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For a tapping session to be effective, you must first identify a physical or emotional issue - this one issue will be your focus during the tapping session. Try to concentrate on this one issue only, as focusing on this problem will enhance its therapeutic outcome. If you focus on something general or several issues at once, your results may end up wishy washy. 

 

2. Rate the intensity of the problem  

 

Once you’ve identified the topic of your EFT session (either a problem, feeling or symptom), it’s time to rate the intensity of the issue on a scale of 0 to 10 - i.e. the pain in my knee is 7/10 or this anxious feeling is 8/10. Write down the intensity of your issue out of 10.  

0 = no pain, stress or discomfort 

10 = the highest level of pain, stress or discomfort

  

This score helps you to assess the emotional or physical pain you’re experiencing and to monitor your progress from the session. 

 

3. Acknowledge the issue with an affirmation 

 

A scripted EFT affirmation describes the pressing issue and is followed by a statement of self-acceptance. A common tapping affirmation is: “even though I have this [say your problem or emotion, i.e. pain in my left knee], I deeply and completely love and accept myself.”

Your scripted affirmation should reflect your own thoughts and feelings about the issue, making it personal and real for you. When your affirmation is specific to your issue, your tapping session is likely to be more effective.  

 

4. How to start tapping now  

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Now that you have your EFT script down pat, it’s time to start your tapping session. Begin by tapping on the points listed below in the sequence they are presented in. Work your way through the list tapping on each point 5 times. Once you’ve finished tapping through the sequence, you can repeat the sequence. One round of EFT = one sequence of tapping. 

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There are nine face and body tapping points in one round of EFT Tapping. While you are tapping on each point, remember to recite your scripted affirmation. EFT experts recommend tapping for 3-6 rounds per session, or 6 rounds for a severe issue.

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Once you’ve finished tapping on your last point, return to the top of the sequence for another round. The nine tapping points are: 

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1.    The side of your hand/ palm (the same edge as your little finger) – use the fingertips of your 4 fingers to tap along the edge of your palm, 5 times per round 

 

2.    The top or apex of your head – use the fingertips of 4 fingers to tap on the apex or centre-top of your head, 5 times per round 

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3.    The area in between your eyebrows (just above the top of your nose) – use the fingertips of your first two fingers to tap in between your eyebrows, 5 times per round 

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4.    The side of your eyes (the outer side of your eye, near the temple area) – use the fingertips of your first 2 fingers to tap on the outside of your eye, 5 times per round

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5.    The area under your eye (where the bone is, below the centre of your eye) – use the fingertips of your first 2 fingers to tap under your eye, 5 times per round

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6.    The area under your nose and above the top of your lip (in the centre) – use the fingertips of 1 or 2 fingers to tap in between your nose and upper lip, 5 times per round

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7.    The area between your bottom lip and chin (in the crevasse) – use the fingertips of 2 fingers to tap in the crevasse between your chin and bottom lip, 5 times per round 

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8.    The area 1-2 inches below your collarbone and 1-2 inches from the middle of your chest, on the left and right sides – use the fingertips of four fingers to tap on the chest area below your collarbone, 5 times per round 

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9.    The area on the side of your body, at the top of your ribcage (under your arm, also called the bra strap point) – use the fingertips of four fingers to tap on the bra strap point under your arm, 5 times per round.

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5. Rate the intensity of the issue after the EFT session 

 

Now that you’ve finished your tapping session, it’s time to rate the intensity of your issue on a scale of 0 to 10. This helps you to reassess how you are feeling and notice if your issue has been alleviated in some way. If you are not experiencing the relief you were hoping for, you can perform another round of tapping now or engage in another session at a later date. 

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The correct tapping pressure to use

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The aim of EFT is to lightly stimulate the meridian points by tapping gently, and not cause a headache, pain or discomfort in any way. Use the pads on your fingertips to tap in a light, rhythmical manner on the correct meridian points on your head, face and upper body. Light tapping on the correct meridian points is how to effectively practice EFT Tapping. 

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How often should I use EFT Tapping? 

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EFT Tapping is a tool you can use whenever you are feeling stressed, or are experiencing a health issue or symptom. The frequency will depend on the individual and severity of the issue. You can practice EFT Tapping as little or as often as needed, or at a frequency that responds positively to your issue, symptom or illness. 

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Summary 

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EFT Tapping is an easy-to-use therapy for the fast relief of stress, anxiety, depression and other psychological conditions. This self-help tool calms the overwhelming effects of stress, helping you to feel safe and cope with the stressors that come your way. 

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EFT Tapping can be used as an ‘emotional first aid kit’ to manage acute stress or pain as it arises. It can also be used as a long-term solution to a deep seeded health or psychological issue. This versatile and quick healing tool takes just a few minutes to do; and you may also experience positive results in energy, emotions, thoughts and physical symptoms in just a few minutes, too.

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EFT experts say that consistency is the key to getting the most out of your tapping experience; where a daily or regular tapping ritual can build cumulative healing and health benefits over time. The more you practice EFT Tapping, the more your body will benefit from the sessions and will welcome the calming effects of this technique.

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EFT can be used in a clinical setting to enhance a patient’s therapeutic outcome, or by yourself at home. The EFT activity is simple to learn, and you can start using the technique in as little as a few minutes. 

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To learn more about EFT Tapping, you can consult with a qualified EFT practitioner or explore the selection of books, blogs or videos available online.  

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“Sometimes EFT is as simple as that: slotting a few minutes into your day. Tapping when you feel stuck, frustrated, or lazy. Of course, EFT is amazing for the huge challenges in our lives, but it works just as well for the little stuff. The thing is, it’s the little stuff that turns into big stuff.”

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― Nick Ortner, The Tapping Solution

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Please note: EFT Tapping should not replace the use of medical treatment. Please seek medical help in case of emergency. EFT Tapping is a complementary therapy used in conjunction with advice from your healthcare practitioner.