Check out our free Tapping Technique for Anxiety PDF guide on the tapping technique for anxiety, a powerful self-help tool that combines elements of therapy and acupressure to reduce stress and promote relaxation. Learn the step-by-step process and start managing your anxiety effectively.
Tapping Technique for Anxiety
What is ETF?
The ETF (Emotional Freedom Technique) is a simple evidence-based technique (1 & 2) that you can apply in 2 minutes.
EFT consists in tapping 8 different acupoints on your face and upper body, while you repeat a short phrase (known as the Reminder Phrase).
The Remind Phrase uses the following format: “Even though I have [this problem], I deeply and completely accept myself”. The first part of the sentence is creating exposure to your problem, and the second part is encouraging self-acceptance.
EFT Step-by-Step
EFT is best done in a quiet area, in a comfortable sitting position.
Once you are comfortable, following these steps:
1 – Identify the issue/problem. For example, you could be experiencing anxiety right now.
2 – Reframe the problem into a statement using the Reminder Phrase: “Even though I have [this problem], I deeply and completely accept myself“. With the previous example, the Reminder Phrase would be the following: “Even though I have anxiety, I deeply and completely accept myself”.
3 – Repeat the statement as you tap into each acupoint. Repeat it 3-4 times for each acupoint.
Here is the list of the places where you should tap:
- The edge of your palm, below your little finger.
- The top, center of your head.
- Inside edge of one eyebrow.
- Next to the outside edge of one eye, on the side of the eye
- The bone underneath one eye.
- Between your nose and your upper lip.
- Between your lower lip and your chin.
- Beneath one collarbone.
- Under one armpit.
Check out the following illustration to see where these acupoints are located.
The EFT is a coping skill that becomes more effective with regular practice. You can try to find a way to incorporate it in your daily routine, or make it an habit. You need to have an open mind and be patient, even if it is not working right away.
You can also check out this 45 minute workshop on the ETF Technique.
Tapping Technique for Anxiety PDF
Download for free our Tapping Technique for Anxiety PDF.
Sources
(1) Bach, D., Groesbeck, G., Stapleton, P., Sims, R., Blickheuser, K., & Church, D. (2019). Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health. Journal of Evidence-Based Integrative Medicine, 24, 2515690X18823691. doi: 10.1177/2515690X18823691
(2) Blacher, S. (2023). Emotional Freedom Technique (EFT): Tap to relieve stress and burnout. Journal of Interprofessional Education & Practice, 30, 100599. doi: 10.1016/j.xjep.2023.100599
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