Tapping for Anxiety: Calmness at Your Fingertips

Tapping for Anxiety: Calmness at Your Fingertips

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Anxiety is a common emotional experience that can affect people of all ages and backgrounds. While there are various approaches to managing anxiety, one technique that has gained popularity is "tapping," specifically known as Emotional Freedom Techniques (EFT). Tapping involves gently tapping on specific points of the body while focusing on the anxiety or distressing emotions. This article explores the practice of tapping for anxiety, its principles, and its potential benefits as a self-help tool for finding calmness amidst anxiety.

tapping for anxiety

Understanding Tapping (EFT)

Emotional Freedom Techniques, or tapping, is a form of energy psychology that combines elements of traditional Chinese medicine, acupuncture, and cognitive-behavioral therapy. The technique involves tapping with the fingertips on specific acupressure points on the body's energy meridian system. During tapping, the individual verbalizes their emotional distress, thoughts, or worries, while also affirming self-acceptance and self-compassion.

How Tapping Works for Anxiety

Tapping is believed to work by balancing the body's energy and calming the amygdala, the part of the brain responsible for the fight-or-flight response. Anxiety can cause disruptions in the body's energy flow, leading to emotional distress and physical tension. By tapping on acupressure points, individuals can release emotional blockages and reduce the intensity of anxious feelings.

The Tapping Process for Anxiety

The tapping process for anxiety generally involves the following steps:

  1. Identify the Issue: Recognize the specific aspect of anxiety or distress that you want to address. It could be a specific fear, worry, or a general feeling of anxiety.

  2. Rate the Intensity: On a scale from 0 to 10, rate the intensity of your anxiety or distress before beginning the tapping.

  3. Setup Statement: Create a setup statement that acknowledges the issue and affirms self-acceptance. For example, "Even though I feel anxious about [specific situation], I deeply and completely love and accept myself."

  4. Tapping Sequence: Begin tapping with your fingertips on specific acupressure points while repeating the setup statement and focusing on the emotional distress.

  5. Reminder Phrase: After the setup statement, use a shorter reminder phrase while tapping on each point. For example, "this anxiety" or "this fear."

  6. Reassess Intensity: After completing a few rounds of tapping, reassess the intensity of your anxiety or distress on the same 0 to 10 scale.

  7. Repeat if Necessary: If the intensity is still high, repeat the tapping process until the distress level decreases.

Benefits of Tapping for Anxiety

Tapping for anxiety offers several potential benefits:

  1. Rapid Relief: Tapping can often provide a sense of relief and relaxation in a short period.

  2. Self-Empowerment: Tapping is a self-help technique, empowering individuals to manage their anxiety independently.

  3. Non-Invasive: Tapping is non-invasive and does not involve the use of medication or any equipment.

  4. Portable Technique: Tapping can be done anywhere and at any time, making it a convenient anxiety management tool.

  5. Reduced Emotional Reactivity: Tapping can help reduce emotional reactivity to anxiety triggers, allowing for calmer responses.


Tapping for anxiety, or Emotional Freedom Techniques (EFT), is a gentle and self-empowering technique that combines acupressure and cognitive-behavioral therapy principles. By tapping on specific acupressure points while acknowledging and verbalizing distressing emotions, individuals can find relief and calmness amidst anxiety. While tapping can be a valuable tool for managing anxiety, it is essential to remember that severe or persistent anxiety may require professional help. Overall, tapping provides a portable and non-invasive approach to self-help in finding balance and emotional well-being during challenging times of anxiety.

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