Tapping, formally known as the Emotional Freedom Techniques (EFT) or EFT Tapping, is a revolutionary process developed by Stanford-trained engineer Gary Craig in the mid-1990s.
This technique combines the principles of ancient acupuncture and modern psychology by stimulating meridian points on the body while focusing on a specific feeling or memory to calm the body's energy system.
In this article, you will learn tapping at it's most basic, giving you a starting point for using tapping in your daily life.
Tapping is highly effective in addressing bothersome memories, negative emotions, limiting beliefs, phobias, addictions, physical pain, and more. By tapping on specific meridian points, you can reset and calm your body’s energy system, promoting overall well-being.
Before you start tapping, take note of your Subjective Units of Distress Scale (SUDS). This scale measures how you feel at the moment, ranging from 0 (no negative feelings) to 10 (extremely distressed). Assessing your SUDS helps you track your progress.
The setup statement acknowledges the issue you're addressing while affirming self-acceptance. A common setup statement is, "Even though I have this problem, I love and accept myself." If you're uncomfortable creating a setup statement, simply focus on what you're feeling.
Tap on the points in percussive fashion. While traditionalists would say to tap 7 times on each point, you can tap as many times as you'd like.
Side of the Hand: Tap the side of your hand while repeating your setup statement. This point is located midway on the outside of your hand, below your pinky, in the fleshy area.
Top of the Head: Tap the center of the top of your head.
Eyebrow Point: Tap at the beginning of your eyebrow, on the inside of the eye, near the bridge of your nose.
Side of the Eye: Tap on the bone beside the outside of either eye.
Under the Eye: Tap on the cheekbone just under your eye, on other eye.
Under the Nose: Tap between your nose and upper lip. There's an indent there.
Chin Point: Tap on the indent below your bottom lip, not on the point of your chin.
Collarbone: Tap on the end of your clavicle (collarbone knob). To find the point, trace your collarbone to the center of your chest, look for the knob that sticks out. Tap on that bone.
Thymus Point: Tap in the center of your chest, often called the “George of the Jungle” point. While this point is not a "standard" EFT point, it can be highly effective, especially for those who struggle with depression or autoimmune disorders.
Under the Arm: Tap approximately where the bra strap crosses (for women) on either side of the body. For most people this point will be tender.
Finger Points: Hold your hand out as if you were going to shake someone's hand. Now tap the side of your thumb, at the bottom corner of the thumbnail. Proceed to tap the same point on each finger. and the same point on each finger.
After tapping through the points, reassess your SUDS. Most likely, your distress level will have decreased. If it hasn’t, it might mean another aspect of the issue has surfaced. Repeat the tapping process until your distress diminishes.
You can enhance your setup statement by adding forgiveness. For example, "Even though I have this problem, I love, accept, and forgive myself." This addition can be particularly powerful in addressing deep-seated emotional issues.
Tapping calms the body’s energy system, allowing you to process and release negative emotions. Common responses to tapping include yawning, burping, feeling relaxed, or even getting sleepy—all signs that your body is releasing stress.
Tapping is a simple yet powerful tool for emotional and physical well-being. By learning and practicing EFT, you can effectively address a wide range of issues and improve your quality of life.
Start your tapping journey today and experience the transformative power of EFT!
