EFT Tapping: Clear Blocks, Shift Energy, Feel Better

EFT Tapping—short for Emotional Freedom Technique—is one of those tools you can keep in your back pocket and pull out whenever life gets a little too heavy. Whether you’re navigating emotional turbulence, feeling physical discomfort, or just trying to shake off stress, EFT can help restore calm and balance in just a few minutes.

Think of it as acupuncture without the needles. Instead of poking points with pins, you gently tap on key energy points (also known as meridian points) while focusing on a specific issue. This simple combo helps shift the stuck energy in your body and rewire your emotional response. As Gary Craig, the founder of EFT, says: “Try it on everything!”

What Does EFT Tapping Actually Do?

EFT works by sending calming signals to the brain while you focus on a particular problem. When you tap on the meridian points, you’re stimulating your energy system and helping to restore balance. This helps neutralize stress, reduce emotional charge, and ease physical symptoms.

It's like telling your body, “Hey, you’re safe now. We’ve got this.”

People use tapping for all kinds of things: pain, anxiety, limiting beliefs, fears, phobias, trauma, cravings—you name it. And the beauty of it? You don’t need fancy equipment, training, or even a quiet room. You just need your fingers and a willingness to try.

How to Do EFT Tapping in 5 Simple Steps

1. Name the Issue

First, get clear on what’s bothering you. Keep it specific. One issue at a time works best. For example:

• “I have this sharp pain in my shoulder.”

• “I feel embarrassed about what happened at my birthday party.”

• “I’m afraid of public speaking.”

Be honest. The more specific you are, the more effective tapping will be.

2. Rate the Intensity

Before you start, give your issue a number from 0–10. Zero means no distress, and ten means it’s extremely intense. This gives you a way to track your progress as you tap.

3. Create a Setup Statement

Now, start tapping the karate chop point (the side of your hand) and say your setup phrase three times. Your phrase should do two things:

• Acknowledge the problem

• Affirm self-acceptance

Here’s the classic format:
“Even though I have this [insert issue], I deeply and completely accept myself.”

Examples:

• “Even though I have this sore shoulder, I deeply and completely accept myself.”

• “Even though I’m afraid of flying, I deeply and completely accept myself.”

Feel free to adjust the wording to sound more natural to you.

4. Tap Through the Sequence

Now you’ll tap on 8 key meridian points while repeating a short Reminder Phrase—just a few words that keep you focused on the issue.

The points are:

• Top of the Head (TH)

• Eyebrow (EB)

• Side of the Eye (SE)

• Under the Eye (UE)

• Under the Nose (UN)

• Chin (CH)

• Collarbone (CB)

• Under the Arm (UA)

Tap 5–7 times on each point and say something like:

• “This sore shoulder.”

• “This fear of flying.”

• “This embarrassment.”

Stay tuned into the emotion or physical sensation as you go.

5. Check the Intensity Again

After one round, pause and rate the issue again. Has the number gone down? If yes—great! Keep going. If not—no worries. Try another round using the same phrase, or explore other angles of the issue. Keep tapping until the intensity drops or you feel a shift.

Helpful Tips for Tapping Success

• You can tap with either hand—or both! Use what feels most natural.

• Tap firmly but gently. Think of the pressure you’d use if drumming your fingers on a table.

• Stay hydrated. Drink water before and after tapping to support energy flow.

• Breathe. Take a slow, deep breath after each round to help move the energy.

• Yawning is a good sign. It means energy is shifting.

• If it’s not working, don’t give up. Try new phrases, tap with someone else, or change your physical position to shake things up.

• Use emotion-rich language. Speak the truth about how you feel—even if that means swearing or raising your voice.

• Too public to tap? You can imagine tapping silently. It still works!

• Be specific. The more detailed your focus, the more effective your tapping.

• Try it on everything. Seriously. EFT is incredibly versatile.

Tapping is such a beautiful, empowering technique because it puts the healing in your hands. No matter what you’re facing, you can tap your way toward clarity, calm, and emotional freedom.

Happy Tapping!
You’ve got this.