EFT tapping (Emotional Freedom Techniques)

is a self-help method where you gently tap on specific acupuncture-like points on your face and upper body while focusing on a thought or feeling and saying brief phrases about it.

 

This mind–body technique is combining elements of:

  • cognitive therapy (what you say and focus on), 
  •  exposure (thinking about the state), and
  • acupressure (tapping with fingertips on meridian points).

Why:

It aims to calm the nervous system and is often used for relief of: stress, anxiety, trauma memories, cravings, and physical discomfort

Research:

Studies and clinical use suggest it can help reduce symptoms of anxiety, depression, PTSD, pain, and insomnia for some people.

How:

Basic points

Common tapping points include:

  1. Side of hand (“karate chop” point)
  2. Top of head
  3. Eyebrow
  4. Side of eye
  5. Under eye
  6. Under nose
  7. Under lower lip in crease of Chin
  8. Collarbone area
  9. Under arm.

 

Tapping frequency 

People usually tap each point about 5–9 times with two or more fingertips

 

Here’s a short, 100% positive 2‑minute tapping script you can use for any goal or good feeling you want to reinforce.

Before you start

Choose a positive focus, e.g., “confidence about my presentation” or “feeling calm today"

What specific scenario do you want to focus on with this script (e.g., confidence, joy, motivation, self‑care, gratitude)?

Starting point

On a 0–10 scale, rate how strongly you feel that state now.

*Setup (side of hand)

Tap on the side of your hand and say 3 times:

Scenario for positivity “Even though I’m still growing, I choose to feel [positive state] about [situation].”

Scenario for releasing a certain issue/state/ problem/ feeling Even though I  [Filling in  ] I deeply and completely love and accept myself

Examples:“Even though I’m still growing, I choose to feel confident about my presentation.”

“Even though I’m still growing, I choose to feel calm about my day.”

Round 1: Building the positive

Tap each point 5–9 times, speaking naturally.

         Always open with * Set up

  1. Eyebrow: “I choose to feel [positive state]
  2. Side of eye: “I like this [positive state] in me.”
  3. Under eye: “I’m allowing more of this feeling now.”
  4. Under nose: “It’s safe to enjoy this.”
  5. Chin: “I’m getting better at this every day.”
  6. Collarbone: “I’m open to feeling even more [positive state].”
  7. Under arm: “I appreciate how far I’ve come.”
  8. Top of head: “I welcome this [positive state] into my life.”

 

Round 2: Strengthening it

  1. Eyebrow: “This growing [positive state] in me.”
  2. Side of eye: “I can feel it becoming stronger.”
  3. Under eye: “My body remembers this feeling.”
  4. Under nose: “My mind supports this feeling.
  5. Chin: “I’m proud of myself for choosing this.
  6. Collarbone: “I’m aligned with this [positive state].”
  7. Under arm: “I’m enjoying who I’m becoming".
  8. Top of head: “I choose to carry this feeling with me today.”

After tapping:

  • Rate your positive feeling again (0–10).
  • If you like, do one more quick round using your favorite lines.