EFT Tapping: How to Relieve Anxiety

Last Updated on June 24, 2022 by Tracey McGrath

What is Tapping EFT?

EFT for anxiety relief provides a simple and effective practice that you can use anytime and anywhere. This practice allows you to gain a sense of control over overwhelming feelings. It gives you a go-to physical routine.  You can utilize this tool to create a pattern interrupt for your brain when anxiety starts to spiral.  

Tapping, or Emotional Freedom Technique (EFT), is a practice where you tap on certain points on the body.  You also say a phrase, or script, while tapping.  The points that you tap on are similar points used in acupuncture or acupressure massage.  These meridian points are associated with the flow of energy in the body.  By tapping on them you begin to encourage the flow of energy throughout your body.  

Check out my e-book, The Ultimate EFT Guide, for a more in-depth look at how to create your EFT practice TODAY!

How Does EFT Tapping Work?

The beauty of EFT is that it is so simple and effective.  The physical tapping creates pressure on meridian points encouraging the flow of energy.  This also distracts our brain and helps to give us something to do.  This is especially important during an anxiety attack.  

Similar to focusing on your breathing in meditation, tapping creates a pattern interrupt.  A pattern interrupt is anything that stops our thinking. Then our practice gets us back into a place of calm focus.  EFT provides a new physical sensation to focus on.  So your brain isn’t focusing on the unwelcome physical reactions of anxiety.  

EFT for Limiting Beliefs

EFT for anxiety relief is a practice that provides you with some control over your feelings.  It also provides a rewiring of limiting beliefs.  Limiting beliefs are thoughts that you believe to be absolutely true.  But they hold you back from living your full potential.  They seem true because you have thought they were true for a large portion of your life.  

Oftentimes our limiting beliefs are the beliefs of someone else.  Your limiting beliefs may be from someone who raised you.  Or it could come from the collective culture in which you grew up.  For example, “I can’t go to college because I’m x, y or z“or “It’s hard to start a business.”  Or they can be more like “I could never play an instrument” or “I’m not good enough to do x, y or z.” “Women aren’t supposed to do that.”

These are merely thoughts that we have decided are our beliefs.  And thankfully, as Louise Hay says, a thought is changeable!  So how do we change those thoughts (aka limiting beliefs)?  By writing a new script! 

EFT Tapping Scripts

As you tap the points in EFT, you repeat a script.  The script is always structured like, “Even though I __________, I deeply and completely love and accept myself.”

For example, “Even though I am afraid of spiders, I deeply and completely love and accept myself.”  Or “Even though I’m worried about calling (name), I deeply and completely love and accept myself.”  “Even though I think I screwed up and said something stupid, I deeply and completely love and accept myself.”  Even though I feel like I’m not good at (blank), I deeply and completely love and accept myself”

The beauty of the script is that it starts to rewire your thinking.  Even though you have a perceived flaw, you still love and accept yourself.

This can be life-altering for many who have spent years doing the opposite.  Telling themselves that they aren’t worthy of love because of their flaws or mistakes.     

 Check out my e-book on EFT for more details about how to create your practice!

EFT Tapping Proven Benefits

EFT developed in the 1970s and has gained much attention over the years.  Impressive results from several scientific studies prove EFT is a reliable tool.¹ 

One study shows a reduction in BP, heart rate, and cortisol (the stress hormone) levels.²  

Other studies show benefits in the treatment of depression and post-traumatic stress disorder (PTSD).  Improvements in anxiety, cravings, and pain are also proven benefits of EFT.³    

EFT Tapping How To:

I use the following points for my practice:

Karate chop (side of hand)

Top of head

Inner eyebrow

Outer eyebrow

Under the eye

Upper lip

Dimple of chin

Collar bone

Mid-ribcage 

Outside side of each nail and inside side of thumbnail

Karate Chop

I tap about 7 to 10 times on each point.  I move through the tapping points as I repeat my script.  You can also change your script as you go through the points.  You can use different ones if something else comes up that feels more true for you. 

Sometimes you will realize that your initial script isn’t getting at the root of your challenge.  And after the mid-ribcage point, I simply repeat “I deeply and completely love and accept myself”.

When to use EFT Tapping?

You can use EFT on a daily basis to work on ongoing challenges.  For example, if you have a fear of heights or spiders you could do a daily practice.  Your script focuses on that specific issue or fear.

Or you can use it during an acute situation like an overwhelming sense of dread or anxiety.  I experience severe abdominal cramping from anxiety sometimes.  I use EFT to help that physical reaction subside and disappear within minutes.  It is that amazing!

Where to do EFT Tapping?

The wonderful thing about EFT is that you can literally do it anywhere!  If you are planning to practice daily I recommend picking a consistent time and place.  This ensures you are more likely to create a habit that you can stick to.  

You could create a sacred space with a meditation cushion and candles.  Lighting candles before you practice creates a sense of calm energy.  I love the candles from House of Intuition.  Or even rub a few drops of essential oils on your hands and breathe deeply.  This can immediately shift your mood.  I use oils from Plant Therapy. I especially love using Lavender essential oil to create a sense of calm.  

These additional suggestions are completely optional!  It is not necessary to have any accessories for EFT to work.  Only an open mind and your commitment. But those optional items may enhance your practice by creating a dedicated time and headspace. 

Just like with a meditation practice by choosing a specific time and place you set yourself up for success. Making any practice a priority increases its effectiveness!

Check out my article on how to start your meditation practice too! And grab a free guided meditation too!  

Try EFT Tapping TODAY

I hope you will give EFT tapping a try to relieve your anxiety!  You may feel silly at first but trust me this really works.  EFT gives me confidence because I know when my anxiety starts to rear its ugly head that I have an effective tool. And EFT tapping gets me quickly back to a place of calm and loving self-acceptance.  

If you would like a more in-depth look into EFT check out my e-book!  

References:

1. https://www.webmd.com/balance/what-is-eft-tapping#:~:text=EFT%20tapping%20has%20roots%20in,is%20called%20Thought%20Field%20Therapy
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6381429/#:~:text=Based%20on%20prior%20research%2C%20it,cortisol%2C%20RHR%2C%20and%20BP.
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6381429/#:~:text=The%20health%20care%20workers%20study,reduction%20in%20depression%20after%20EFT.&text=A%20randomized%20controlled%20trial%20with,six%201%2Dhour%20EFT%20sessions.

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