If you’ve been feeling more stressed than usual lately, you’re far from alone. But before you go digging through your closet for those old tap shoes, take a deep breath—this form of “Tapping” has nothing to do with dance. Instead, it’s a mind-body technique called Emotional Freedom Technique (EFT), and it only requires your fingers.
EFT, or “Tapping,” draws on the same principles as acupuncture—without the needles. It’s a simple, self-administered practice that helps reduce stress, anxiety, and even physical discomfort. And yes, there’s actual science to support it.
What Exactly Is Tapping?
Tapping is a method of emotional regulation where you lightly tap your fingertips on specific acupressure points on your body while vocalizing thoughts or feelings you’re experiencing. The goal? To release negative energy and redirect your focus toward more positive, empowering emotions.
Despite sounding a bit unconventional, Tapping is clinically backed. Research has shown it can lower cortisol levels—the hormone associated with stress—by more than 24%, making it an effective tool for managing anxiety, PTSD, depression, chronic pain, and more.
What Happens in the Brain When You Tap?
According to EFT experts like Dr. Shelby Harris and Dr. Dan Gartenberg, Tapping works by calming the parts of the brain that govern stress responses—specifically the amygdala and hippocampus. These brain regions are responsible for triggering your fight-or-flight instincts.
By tapping while focusing on emotional distress, you signal to the brain that it’s safe to deactivate that internal alarm system. Over time, your brain learns to reclassify previously “dangerous” triggers as non-threatening. In other words, Tapping helps rewire how your brain reacts to stressors.
What Can Tapping Help With?
Tapping is surprisingly versatile. It’s commonly used to:
- Reduce anxiety and stress
- Alleviate physical pain
- Manage PTSD and trauma
- Address phobias and emotional eating
- Improve sleep and mental clarity
As EFT practitioner Robin Bilazarian, LCSW, puts it:
“Try it on everything. Whether you’re dealing with worry, grief, or neck pain, Tapping can be an effective release tool.”
How Often Should You Tap?
There’s no strict rule. You can use Tapping daily or whenever you feel overwhelmed. For mild stress or occasional anxiety, a few minutes of self-guided Tapping may be all you need. For deeper trauma or persistent issues, working with a certified EFT therapist is recommended.
Are There Any Side Effects?
Generally, Tapping is safe and non-invasive. That said, it’s possible to experience a release of buried emotions—like sadness, frustration, or unease—especially when working through complex feelings. These moments are temporary and often part of the healing process.
You may also notice physical signs of release like sighing, yawning, or feeling sleepy. These are positive signs that your nervous system is shifting from “fight or flight” to “rest and digest”—a state where healing begins.
Does Tapping Actually Work?
Over 100 peer-reviewed studies say yes. In one 2019 EFT study, participants experienced measurable benefits, including:
- 74% reduction in cravings
- 57% less pain
- 40% less anxiety
- 35% less depression
- 32% less PTSD symptoms
- 31% increase in happiness
Physiological improvements included lower blood pressure, reduced heart rate, and a 37% drop in cortisol levels. And there’s plenty of anecdotal support as well. One therapist recalls a client whose chronic neck pain vanished within minutes of tapping through anger-related issues—pain he’d carried for weeks.
How to Start Tapping: A Step-by-Step Guide
Ready to try it for yourself? Here’s a simple EFT sequence you can use anytime, anywhere.
Step 1: Identify the Issue
Choose a physical sensation, emotion, or source of stress. Rate its intensity from 0–10 (10 being the most intense).
Step 2: Set Your Intention
Using two fingers, tap the outer edge of one hand (karate chop point) and repeat this setup statement three times:
“Even though I feel [insert emotion, e.g., stressed about work], I deeply and completely accept myself.”
If that feels too strong, you can modify it to:
“I acknowledge how I feel, and I’m open to change,” or “I accept that this is where I am right now.”
Step 3: Tap Through the Sequence
Use two fingers to gently tap 5–7 times on each of the following points while repeating a reminder phrase like:
“This stress about work… I’m ready to let it go.”
The Tapping Points:
- Eyebrow – inner edge, near the bridge of the nose
- Side of eye – at the outer corner of the eye
- Under eye – on the top of the cheekbone
- Under nose – between nose and upper lip
- Chin – in the crease below your bottom lip
- Collarbone – just below the hard ridge
- Under arm – about four inches below the armpit
- Top of the head – tap in the center using fingers or palm
Step 4: Re-evaluate
Take a deep breath and reassess the intensity of your issue from 0–10. Repeat the process as needed until the number drops or the emotion feels more manageable.
Final Thoughts
Tapping is a fast, flexible, and research backed method to help reduce emotional and physical distress. Whether you’re struggling with daily stress or working through deeper pain, it’s a simple tool you can turn to no appointment, equipment, or tap shoes required.
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