Tapping, also known as EFT (Emotional Freedom Technique), is self-administered acupressure combined with cognitive and behavioral therapy. It’s a powerful stress relief technique done by tapping on the meridian points—or energy centers—used in acupressure with your fingertips, while stating aloud the emotion you want to release (anxiety, anger, fear, hurt, overwhelm...), followed by an affirmation.
Tapping on these meridian points while you speak aloud the cause of your stress validates the feeling, while letting your body understand that you are not in any physical danger—releasing the fight or flight response the body naturally uses in times of stress. The body receives the signal that it is safe to relax which reduces cortisol, the body’s primary stress hormone.
Tapping is a quick and effective technique you can do at any time to produce a feeling of calm and empowerment. As Tapping allows the body to release negative emotions it restores healthy energy flow, and can enable healing on all levels—body, mind and spirit.
To begin, compose a setup statement to acknowledge the emotion you want to release, beginning with the words “even though”, then follow with a phrase of acceptance. Speaking these phrases aloud while tapping helps neutralize judgements you have about how you feel, and allows you to know you are safe. Here are some examples:
Setup Statement: “Even though I feel anxious about the day ahead.”
“Even though I am afraid of speaking in public.”
“Even though I am overwhelmed with my kids today.”
“Even though I am hurt by what my partner said.”
“Even though I am angry for not getting the promotion.”
Affirmation: “I love and accept myself.”
The Tapping Steps:
1. Using 2 fingers, tap lightly on the outside edge of your opposite hand several times while speaking the Setup Statement and the Affirmation.
Continue to lightly tap several times on meridian points #2 - 8, while stating the feelings that come up around the stress you want to release in any words you choose.
2. Inner point of either eyebrow, on the bone.
3. Side of either eye, on the bone.
4. Under either eye, on the bone.
5. Under nose.
6. Under lip.
7. Under collarbone, either side.
8. Under opposite arm, about a palm’s width down from armpit.
Finish the sequence on meridian point #9 while repeating the Setup Statement and the Affirmation.
9. Top of head
You’ll likely notice a calming following this first round, but you can continue steps 2-9 as many times as you need to feel easeful.
Check out the video below to see Tapping in action, and consider using this amazingly simple and powerful technique to relieve stress in your life. Happy Tapping!
Together in Wellness,
Torie