EFT (Emotional Freedom Techniques) is a simple self-help method combining acupressure and focused mental attention to address emotional stress. It involves tapping on specific points on the body, believed to stimulate energy flow and reduce distress. Research shows EFT can lower cortisol levels by up to 43% and improve happiness by 31%, making it useful for managing anxiety, PTSD, insomnia, and more.
Key EFT tapping points include:
- Top of Head
- Eyebrow Point
- Side of Eye
- Under Eye
- Under Nose
- Chin Point
- Collarbone
- Under Arm
To practice, focus on one emotion, create a setup statement (e.g., "Even though I feel anxious, I deeply accept myself"), and tap through the points while repeating a reminder phrase. Track progress by rating emotional intensity before and after.
For added support, combine EFT with aromatherapy, crystals, or calming tools like Himalayan salt lamps. This method is accessible, easy to learn, and can be done anywhere to promote emotional balance.
What are the Clinical EFT Tapping Points?
EFT Tapping Points Explained
At the heart of EFT (Emotional Freedom Techniques) is the use of specific tapping points. These points are based on acupressure principles from traditional Chinese medicine. By tapping on these areas while addressing emotional challenges, you may stimulate your body’s energy flow, potentially helping to balance your emotional state. Let’s break down the key tapping points and their roles.
Main Tapping Points
EFT focuses on nine primary tapping points, mostly found on the head and upper body. These points act as gateways to your body’s energy system, helping you maximize the effects of your tapping sessions.
| Tapping Point | Location |
|---|---|
| Top of Head (Crown) | The very center of the top of your head |
| Eyebrow Point | The inner edge of your eyebrow, closest to the bridge of your nose |
| Side of Eye | The outer corner of your eye, on the bone |
| Under Eye | Directly beneath your eye, on the cheekbone |
| Under Nose | The space between your nose and upper lip |
| Chin Point | The crease between your lower lip and chin |
| Collarbone | Just below the collarbone, about an inch down and to either side |
| Under Arm | Around 4 inches below your armpit, level with your nipple |
| Wrist Point | The inside of your wrist (sometimes included as an extra point) |
For each point, tap lightly about five times using two fingertips. It’s not necessary to tap both sides of your body - even if a point has a counterpart on the opposite side, focusing on one side will suffice.
How These Points Work
These tapping points are thought to connect to your nervous system and may even influence brain activity. When you tap on these areas, you’re stimulating energy pathways in your body, which some believe can "reset" your emotional responses.
The physical act of tapping, combined with focused attention, may help calm your body’s stress response. One of the best parts of EFT is its simplicity - you can use it anytime, anywhere. By learning where these points are and how they work within your energy system, you gain a straightforward tool for emotional well-being. This method can easily fit into your broader self-care routine, offering a hands-on way to support your mental and emotional health.
Next, we’ll explore how to put this knowledge into action in your tapping practice.
How to Practice EFT Tapping
Now that you're familiar with the tapping points, it's time to dive into EFT tapping with a clear and organized approach. The trick is to focus on one emotion at a time and follow a structured tapping sequence to address it effectively.
Choose Your Emotional Focus
Start by identifying one specific emotional issue you'd like to work on. Zeroing in on a single concern helps you stay focused and prevents your mind from jumping between different problems.
For example, instead of saying, "I'm stressed", try pinpointing the source of that stress. You might say, "I feel tight in my chest when I think about tomorrow's deadline". Common examples of emotional focuses include anxiety about an event, sadness linked to a specific memory, anger toward someone, fear of an upcoming challenge, or frustration with a current situation.
Tapping Order and Setup Statements
Begin your tapping session with a personalized setup statement. This statement should acknowledge the issue you're addressing while promoting self-acceptance. For instance, you might say, "Even though I feel nervous about tomorrow's meeting, I deeply and completely accept myself."
Once you've crafted your setup statement, tap the Karate Chop point three times while repeating it. Then, move through the main tapping points, tapping each one about five times. As you tap, repeat a short reminder phrase, such as "this anxiety", to keep your focus sharp.
Rate Your Progress
One of the most useful aspects of EFT tapping is its built-in progress tracking. Before you start, rate your distress level on a scale from 0 to 10, where 0 means no distress and 10 is the most intense discomfort.
After completing a round of tapping, pause to reassess your intensity level. Has it decreased, stayed the same, or even temporarily increased as you bring more awareness to the issue? If your distress level is still high, continue with additional rounds of tapping. You might also tweak your setup statement to address any lingering emotions or sensations.
Keep tapping until you notice a meaningful shift - this could be a lower intensity rating, a change in how your body feels, or even a new perspective on the issue. As you practice, you'll likely become more in tune with your emotional patterns, making your tapping sessions increasingly effective. Over time, you can refine your practice and combine it with other self-care methods for even greater benefits.
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Combining EFT Tapping with Other Practices
EFT tapping can become even more effective when paired with other wellness techniques. These complementary practices can enhance emotional release and create a more supportive environment for healing. By blending different methods, you're providing multiple ways to address and release blocked emotions.
Adding Aromatherapy
Incorporating aromatherapy into your tapping sessions can elevate the experience by engaging your sense of smell, which is closely tied to your emotional centers. For example:
- Lavender oil encourages relaxation and eases anxiety during tapping.
- Frankincense supports emotional grounding and a sense of spiritual connection.
- Sandalwood incense sets a calming, sacred atmosphere.
- Chamomile promotes inner peace and tranquility.
You can diffuse essential oils in your space before starting, or apply a drop of diluted oil to your wrists or temples. To begin, take three deep breaths of your chosen scent to signal your nervous system that it's time to relax and release. This simple addition can make a big difference in helping you settle into your practice.
Using Healing Crystals or Gemstone Jewelry
Healing crystals can complement EFT by offering energetic support and helping align your energy centers during emotional work. Certain stones are thought to correspond to specific emotions, making them powerful tools for your sessions:
- Amethyst: Helpful for anxiety and stress. Hold it in your non-tapping hand or place it near your heart.
- Rose Quartz: Ideal for sadness or grief. Place it over your heart chakra to encourage gentle emotional release.
- Red Jasper: Supports grounding and releasing anger or frustration. Hold it in your hand while tapping.
Here’s a quick reference guide for pairing crystals with EFT:
| Emotion/Issue | Best Crystal | How to Use with EFT |
|---|---|---|
| Anxiety/Stress | Amethyst | Hold in hand or place near heart while tapping |
| Fear | Black Tourmaline | Hold during tapping on side of eye or collarbone |
| Sadness/Grief | Rose Quartz | Place over heart chakra during tapping |
| Self-Doubt | Tiger's Eye | Hold while tapping on eyebrow or throat points |
| Overwhelm | Citrine | Hold near solar plexus for mental clarity |
Smaller, smooth stones are best for comfort during your sessions. You can also visualize the crystal's energy aligning with your meridians, helping release blockages and restore balance.
Adding Copper Bracelets and Salt Lamps
Copper bracelets are believed to promote relaxation, improve circulation, and balance spiritual energy. Even if the benefits are partly psychological, wearing copper during your sessions can serve as a tangible reminder of your healing intentions.
Himalayan salt lamps create a soothing atmosphere with their warm, soft glow. This type of lighting naturally helps reduce stress, making it easier to access and process emotions during tapping. Place a salt lamp in your space about 30 minutes before your session to create a calming environment. Some people believe the negative ions released by salt lamps may improve mood and increase serotonin levels, though the science on this is still evolving.
By combining copper bracelets and salt lamps with EFT, you create a multi-sensory experience. The gentle light, the comforting weight of copper, and the rhythmic tapping work together to support emotional release and relaxation.
Integrating these practices into your EFT routine can deepen your self-care experience, connecting body, mind, and spirit as you work through stored emotions.
Final Thoughts on EFT Tapping for Emotional Release
EFT tapping offers a straightforward way to support emotional well-being. Unlike wellness practices that demand significant time, training, or costly equipment, tapping is something you can learn quickly and do anywhere. The process is simple: focus on your emotions while following a specific tapping sequence.
What sets EFT apart is its active and interactive nature. Instead of passively waiting for relief, you’re directly engaging with your emotions through a combination of physical tapping, mental focus, and verbal affirmations. This layered approach can feel more dynamic and effective than traditional relaxation methods, particularly when dealing with specific challenges like pre-presentation jitters or relationship conflicts.
By practicing regularly, you build a reliable emotional toolkit that’s always within reach. Over time, this helps you respond more effectively to overwhelming feelings. Plus, you can measure your progress using familiar techniques, making it easier to see how your ability to manage emotions improves.
While the exact science behind EFT is still debated, the practical results speak for themselves. Many people report feeling calmer, less reactive to stress, and more prepared to handle life’s emotional ups and downs. It’s a simple way to enhance your emotional balance and well-being.
FAQs
How can I tell if EFT tapping is working, and what’s the best way to track my progress?
To see if EFT tapping works for you, consider using the Subjective Units of Distress Scale (SUDS). This involves rating your emotional discomfort on a scale from 0 to 10 both before and after each session. It’s a straightforward way to track changes and monitor your progress over time.
Many individuals find their emotional intensity decreases after just one session, particularly when focusing on deeper issues. Regularly checking in on your emotional levels can help you spot patterns and determine if EFT is bringing the relief you’re looking for. Stick with the practice, and over time, you might notice meaningful improvements in how you feel.
Can EFT tapping be combined with other self-care practices to improve emotional well-being?
Yes, EFT tapping can blend seamlessly with other self-care practices to support emotional well-being. Combining EFT with activities like mindfulness meditation, deep breathing exercises, or journaling can deepen its impact by encouraging relaxation and self-reflection. Similarly, practices such as yoga can work hand-in-hand with EFT, easing physical tension while aiding emotional balance.
Adding these techniques to your daily routine creates a well-rounded approach to emotional release, enhancing the overall experience and making it even more rejuvenating.
What emotions or conditions can EFT tapping help with, and how can I customize my practice for the best results?
EFT tapping is a practical technique that can help with a range of emotional and physical challenges, including stress, anxiety, anger, fear, and sadness. It's also been used to address conditions like PTSD, phobias, food cravings, chronic pain, and headaches. The process involves gently tapping on specific points of the body while focusing on the issue you want to work through.
To make the practice more personal, start by identifying the specific emotion or condition you'd like to address. Pair your tapping with affirmations or statements that feel meaningful to you. For instance, if you're tackling stress, you might say something like, "Even though I feel overwhelmed, I deeply and completely accept myself." This combination of physical tapping and personalized affirmations helps release emotional tension and fosters a sense of calm and balance.