Have you ever felt overwhelmed by stress, anxiety, or frustration? Sometimes, deep breathing or a short walk can help, but there’s another simple technique that might surprise you—tapping. Also known as Emotional Freedom Techniques (EFT), tapping involves gently tapping specific points on your body to help release stress and bring a sense of calm.
This practice has gained popularity because it’s easy to learn and can be done anywhere. Whether you’re dealing with daily worries or a particularly stressful situation, tapping may offer relief in just a few minutes.
What Is Tapping?
Tapping is a technique that combines ancient acupressure principles with modern psychology. It involves using your fingertips to gently tap on specific points of the body, mainly on the face and upper body. These points correspond to energy pathways, similar to those used in acupuncture.
At the same time, you focus on what’s bothering you and use calming phrases, such as:
- "Even though I feel anxious, I deeply accept myself."
- "Even though I am stressed, I choose to feel calm and relaxed."
This combination of physical tapping and positive affirmations helps shift negative emotions and restore balance.
How Does Tapping Work?
Tapping works by targeting meridian points—energy pathways in your body—to reduce tension and stress. Studies suggest that tapping can lower cortisol, the hormone responsible for stress, and improve emotional well-being.
The process is simple:
- Identify the issue. Acknowledge what’s causing your stress or discomfort.
- Rate your feelings. On a scale of 0 to 10, note how intense your feelings are before you start tapping.
- Start tapping. Use two or three fingers to tap lightly on each meridian point while repeating a calming phrase.
- Repeat as needed. After one round, check in with yourself. Has your stress level decreased? If not, continue tapping until you feel better.
Key Tapping Points
You’ll tap on a series of points in a specific order, usually starting with the side of your hand and then moving through the following spots:
- Side of the Hand (Karate Chop Point) – Helps set your intention for tapping.
- Eyebrow – Releases tension and frustration.
- Side of the Eye – Eases anger and resentment.
- Under the Eye – Reduces fear and anxiety.
- Under the Nose – Helps release feelings of guilt.
- Chin – Supports confidence and self-acceptance.
- Collarbone – Calms stress and worry.
- Under the Arm – Boosts energy and relieves anxiety.
- Top of the Head – Helps restore overall balance.
Benefits of Tapping
Many people find tapping to be a powerful tool for relaxation and emotional healing.
Some benefits include:
- Reduces stress and anxiety – Helps calm the nervous system and lower cortisol levels.
- Improves mood – Encourages a positive mindset and emotional balance.
- Enhances sleep – Helps quiet the mind and reduce nighttime worries.
- Eases physical tension – Some report relief from headaches, muscle tightness, and other discomforts.
- Boosts self-confidence – Encourages self-acceptance and emotional resilience.
How to Get Started
The best way to experience tapping is to try it yourself. Find a quiet space, take a few deep breaths, and start tapping on each point while repeating a reassuring phrase. If you’re new to tapping, guided videos or online classes can help you learn the technique more easily.
With practice, tapping can become a quick and effective way to calm your mind and body. Whether you use it for daily stress relief or occasional moments of overwhelm, it’s a simple tool you can use anytime, anywhere.
Try it today and notice how your body responds. If you’d like to learn more, consider joining a guided tapping session on GetSetUp, where you can practice with others and gain confidence in this simple yet powerful technique. Join our session here: Reduce Stress and Feel Better with Gentle Tapping (20-min class)
Disclaimer: As with any alternative therapy, individuals should consult with healthcare professionals before using EFT as a treatment for serious mental health conditions.