EFT tapping for anxiety and pain relief: how it works

If you’re familiar with the traditional Chinese medicine (TCM) practices of acupuncture or acupressure, you may also want to explore emotional freedom technique (EFT) tapping. EFT tapping is a related TCM activity that combines cognitive therapy and acupressure. You can do it yourself to relieve stress and anxiety throughout the day.

When you are looking for strategies to manage stress, remove emotional blocks, or relax when you’re feeling anxious, try this tapping technique. It can help you self-regulate, build resilience, and improve mental health.

What is EFT tapping?

EFT tapping, also known as “tapping,” is the act of tapping certain points on your body while focusing on an issue you want to address, like emotional distress or pain. It’s an alternative therapy that combines cognitive therapy, exposure therapy, and self-care practices like acupressure or acupuncture. 

Putting pressure on specific body points while focusing on an issue you’d like to overcome is said to release blocked energy. Once unblocked, the emotions or pain associated with that issue dissipates. You might use it when:

• Trying to calm anxiety or stop overthinking
• Looking for ways to ease anger or symptoms of depression
• Managing different types of stress
• Overcoming phobias or cravings
• Seeking relief from an invisible illness like chronic pain
• Trying to break a bad habit

Many people actively benefit from tapping and find it an effective tool for emotional healing. However, alternative therapy is still a topic of research and debate in the medical community, where some argue it could deter seeking necessary treatment from traditional medicine.

How to practice EFT tapping for mental and physical relief 

EFT tapping focuses on touching a series of body points, called meridian points, in a specific order. Meridian points are used in TCM and a variety of other acupressure techniques like Rolfing, shiatsu, Jin Shin Do, auricular acupressure, Tapas Acupressure Technique (TAT), and more. These meridian points may represent the anatomical structures of the nervous system.

When you’re just starting, tap these points in a standard sequence called “The Basic Recipe” (covered below). It covers all meridian points in a particular order to address the overall energy flow in the body.

Advanced techniques may focus on a specific body point, depending on the issue. For example, the meridian point under the eye is linked to insecurity. You might focus on this body point before entering a job interview you’re nervous about.

Either way, you’ll go through the following steps:

1. Identify the issue: Consider the issue you want to overcome, like a bad memory or physical health condition.
2. Rate the intensity: Before beginning, rate the intensity of your distress on a scale of 0 to 10. Ten is the highest level of discomfort.
3. Speak the setup statement: Tap the side of the hand (known as the Karate Chop point) and repeat a setup statement three times. Your statement should acknowledge the issue and affirm self-acceptance. For example, you might say, “Even though I lost the race, I deeply and completely accept myself.”
4. Move through the tapping sequence: Tap five to seven times on each meridian point while repeating a shorter version of your setup statement called a reminder phrase. It could be something like, “I accept myself even though I lost the race.” If you are using the basic recipe, you’ll tap your meridian points in the following order.
   1. Top of the head
   2. Eyebrow
   3. Side of the eye
   4. Under the eye
   5. Under the nose
   6. Chin
   7. Collarbone
   8. Under the arm
5. Rate the intensity: Reassess the intensity of your distress on the aforementioned scale. Repeat the tapping sequence until you’re feeling comfortable or your rating decreases.

Depending on the issue, a single session can last anywhere from 10 to 30 minutes. You might experience results after the first session, or it may take several sessions over days or weeks. For the best chances of success, try tapping daily, especially for ongoing health issues like chronic pain or anxiety.

EFT tapping points and their meaning

Meridian points are synonymous with acupressure points. Practitioners of TCM believe these points are connected to the body’s energy pathways, known as meridians. These pathways are where our life’s energy, known as “Qi” or “Chi,” flows through our body.

According to TCM, maintaining a balanced energy flow through these meridians improves your health, while blockages can lead to illness or discomfort. Each point is believed to address a different issue or bring balance to the body in a different way.

• Karate Chop point (KC): KC is on the side of either hand, about halfway between the base of the pinky finger and the wrist. It’s used during the setup phase because it’s believed to realign the body’s energy and reverse your psychological state.
• Top of the head (TH): TH is on the crown of your head. Tapping here is believed to stimulate the connection between the body and mind, balancing your body and clearing your mind.
• Eyebrow (EB): EB is at the start of your eyebrow, just above the bridge of your nose. You tap it because it’s connected to feelings like frustration and tension, and it can help release these emotions. 
• Side of the eye (SE): SE is on the bone at the outer corner of the eye. This point is linked to fear and anxiety, and tapping here is believed to alleviate those emotions.
• Under the eye (UE): UE is on the bone underneath the eye, centered below your pupil. Tapping here can help you dissipate any negative feelings you may be addressing.
• Under the nose (UN): UN is between the bottom of the nose and the top of the upper lip. This area is linked to harassment and shame, and tapping it can help release those emotions.
• Chin (CH): CH is midway between the bottom of the lower lip and the chin. It’s linked to guilt and self-criticism. Tapping this area can help you let go of any negative feelings.
• Collarbone (CB): CB is located about an inch below where the collarbone and breastbone meet. Tapping here can help when you feel overwhelmed, stressed, or unable to make a decision.
• Under the arm (UA): UA is about four inches below your armpit. It’s believed to be connected to fear and self-sabotage. Tapping here can help you manage these emotions.
• Side of the hand (SH): SH is the fleshy part of your hand on the side of the thumb. It’s similar to the Karate Chop point and is often tapped while speaking the setup phrase to eliminate energy disruptions.

Beginners will want to use the basic sequence. Negative thoughts can sometimes get muddled, and while you might think you’re feeling anxiety, it could also be fear or shame. Using all points in a single session covers your bases for restoring your body’s energy flow.

Does EFT tapping work?

Evidence-based research shows EFT tapping works for a variety of goals. One study published in the National Library of Medicine found EFT tapping had the following effects on 203 people:

• 40% reduction in anxiety
• 35% reduction in depression
• 32% reduction in post-traumatic stress disorder (PTSD) symptoms
• 57% reduction in physical pain
• 74% reduction in cravings
• 31% increase in happiness

EFT tapping may be a great tool to use in tandem with cognitive behavioral therapy, mindfulness practices, and traditional medicine. However, if you’re experiencing issues related to anxiety, depression, post-traumatic stress disorder (PTSD, physical pain, or any other related issue, seek professional help.  

5 EFT tapping tips for beginners

The key to successfully adopting EFT tapping is making it accessible throughout your day. Tackling incredibly challenging issues or fitting in long sessions might initially be unrealistic. These five tips will help ease you into the practice.

1. Start with simple issues

Start by tapping to address less intense issues like mild stress or minor physical discomfort. For example, perhaps after a night of sleeping in an awkward position, you’d use a setup statement like “Even though my neck is sore and uncomfortable, I choose to relax and let go of this pain.” You may see results faster for less intense issues, which will help you keep momentum.

When you get into the swing of things, you’ll later be able to use setup statements like “Even though chronic headaches are affecting my life, I deeply and completely accept myself and trust in my body’s ability to heal.”

2. Learn to use very specific statements

If you suffer from anxiety, it might be tempting to use a setup statement like the following: “Despite the fact that I have anxiety, I deeply and completely accept myself.” While there’s nothing wrong with this statement, you want to stick with something more specific when you’re just getting started. For example, “Even though I feel anxious about going to the doctor, I accept myself and the ability to do it anyway.”

The specificity of your statement will help you focus on the problem, which could make the tapping session more effective.

3. Tap consistently 

Aim to build a daily tapping habit until it becomes more natural. One way to do this is to anchor to daily habits you already have, like brushing your teeth or making your morning coffee.

Some EFT practitioners find tapping in the shower particularly effective because they’re already relaxed. Warm water also helps open energy pathways, making the effectiveness of EFT tapping more apparent.

4. Combine with other techniques

If you already practice other alternative therapies, like parasympathetic breathing, mindful breathing, or body scan meditation, you can enhance the effects by combining them. The combination can deepen your relaxation responses and provide additional mental and physical health benefits.

5. Consider guided tapping

Following along with guided tapping sessions from places like The Tapping Solution can be helpful, especially if you’re unsure whether you’re doing it correctly. There are many apps and practitioners that offer guided sessions online. 

You might also consider working with a professional to help you integrate techniques like EFT for a broader plan for health, wellness, and personal growth.

Learn to use EFT tapping with the guidance of a professional

Issues like physical pain, emotional exhaustion, depression, and other chronic conditions are difficult to manage. Alternative techniques like EFT tapping can help reduce symptoms related to these issues. However, it’s important that they’re always used with advice from healthcare professionals.

You may also want to seek the services of a certified coach to guide you through complex emotional issues during your growth. They can provide personal guidance to help you regulate negative emotions, overcome adversity, and achieve your goals.

Get matched with a BetterUp Coach to help you overcome challenges in your life and heal.