Tapping, also known as Emotional Freedom Techniques (EFT), is an alternative therapy that combines elements of ancient Chinese acupressure with modern psychology to reduce anxiety and emotional distress.
While it may sound unconventional, tapping involves using your fingertips to tap on specific meridian points on your body while focusing on anxious thoughts or feelings, and research suggests it may offer genuine benefits for anxiety relief.
Understanding how tapping works, what the science says, and how to practice it correctly can help you decide whether this accessible self-help technique might be a useful addition to your anxiety management toolkit.
Key Takeaways
Research shows tapping can reduce anxiety symptoms, with meta-analyses reporting significant reductions in anxiety scores after EFT sessions, making it a promising complementary approach to traditional anxiety treatments.
Tapping combines physical stimulation with psychological exposure, working by stimulating acupressure points while simultaneously processing anxious thoughts, which may help calm the body's stress response and reduce the emotional intensity of anxiety triggers.
While tapping can be helpful for mild to moderate anxiety, it works best as part of a comprehensive treatment plan that may include therapy, medication, and lifestyle changes, particularly for people with severe anxiety disorders or complex mental health conditions.
What Is Tapping?
Emotional Freedom Techniques, commonly called tapping, is a therapeutic approach that involves tapping with your fingertips on specific meridian points on your body while verbally addressing emotional issues, fears, or physical sensations. The technique was developed in the 1990s by Gary Craig, who built upon earlier energy psychology methods.
The basic premise of EFT combines principles from acupuncture (without needles), cognitive behavioral therapy, and exposure therapy.
Some practitioners believe that tapping on meridian endpoints (the same points used in traditional Chinese medicine) while focusing on negative emotions can restore balance to the body's energy system and reduce psychological distress.
Although the concept of energy psychology isn’t generally accepted by the scientific community, the hormonal and neurological benefits of EFT are well proven.
During a typical tapping session, you tap on specific points in a sequence while repeating phrases that acknowledge the problem and promote self-acceptance. The most commonly used tapping points include the side of the hand, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, and under the arm.
How Does Tapping Work for Anxiety?
While the traditional explanation involves "energy meridians," modern research suggests several scientific mechanisms may explain why tapping helps reduce anxiety.
Calming the Stress Response
Research indicates that tapping may work by sending calming signals to the amygdala — the brain's alarm system that triggers the fight-or-flight response during anxiety. Studies using brain imaging have shown that EFT appears to reduce activity in the amygdala and other brain regions associated with fear and stress.
A study published by the American Psychological Association found that EFT significantly reduced cortisol levels (the body's primary stress hormone) in the participants of a randomized trial, with a reported decrease of 24% after just one hour of tapping. This suggests that tapping creates measurable changes in the body's stress response system.
Pairing Exposure with Relaxation
Tapping combines two evidence-based therapeutic elements: exposure (thinking about what makes you anxious) and somatic stimulation (physical touch). When you tap on acupressure points while thinking about anxiety-provoking situations, you're essentially practicing a form of exposure therapy paired with a calming physical activity.
This process may help your brain create new associations with anxiety triggers. Instead of a feared situation only connecting to distress, it becomes paired with the calming sensations of tapping, potentially reducing the emotional charge over time.
Cognitive Reframing
The verbal component of tapping, or speaking phrases that acknowledge your anxiety while affirming self-acceptance, mirrors techniques used in cognitive behavioral therapy. This self-talk helps you recognize and reframe negative thought patterns while practicing self-compassion.
For example, you might say: "Even though I feel anxious about this presentation, I deeply and completely accept myself." This type of statement acknowledges the anxiety without judgment while promoting self-acceptance, which research shows can reduce the intensity of negative emotions.
Distraction and Focus
Some researchers suggest that the ritual of tapping itself may serve as a helpful distraction from anxious rumination while giving your mind something concrete to focus on. The physical act of tapping in sequence requires attention and coordination, which may interrupt the thought patterns that fuel anxiety.
How to Practice Tapping for Anxiety
Learning the basic tapping technique is straightforward and can be practiced on your own once you understand the sequence and approach.
The Basic Tapping Sequence
Step 1: Identify the Issue
Start by clearly identifying what's making you anxious. Rate your anxiety level on a scale of 0-10, where 0 is completely calm and 10 is the highest anxiety you can imagine. This helps you measure whether tapping is helping.
Step 2: Create a Setup Statement
Develop a phrase that acknowledges your anxiety while affirming self-acceptance. The standard format is: "Even though [problem], I deeply and completely accept myself."
Examples:
"Even though I feel anxious about this job interview, I deeply and completely accept myself".
"Even though my heart is racing and I feel panicky, I deeply and completely accept myself".
"Even though I'm worried about what people think of me, I deeply and completely accept myself".
Step 3: Tap the Side-of-Hand Point
While repeating your setup statement three times, use two or more fingers to tap the fleshy outer edge of your hand below your pinky finger (also referred to as the ‘karate chop’ point). Tap firmly but gently, about 5-7 times per point.
Step 4: Tap Through the Sequence Points
Move through the following points, tapping 5-7 times on each while repeating a reminder phrase (a shortened version of your problem, like "this anxiety" or "this nervousness"):
Eyebrow: Beginning of the eyebrow, just above the nose
Side of Eye: Bone at the outer corner of the eye
Under Eye: Bone under the eye, about 1 inch below your pupil
Under Nose: The point between your nose and upper lip
Chin: Midpoint between the bottom of your lower lip and your chin
Collarbone: The junction where your breastbone, collarbone, and first rib meet (about 1 inch down and to the side from where your collarbones meet)
Under Arm: Side of the body, about 4 inches below the armpit (for women, where a bra strap sits)
Top of Head: Crown of your head
Step 5: Check Your Anxiety Level
After completing one full round of tapping, take a deep breath and reassess your anxiety on the 0-10 scale. If it's still high, continue with additional rounds, adjusting your language to reflect the remaining anxiety ("Even though I still feel some anxiety...").
Tips for Effective Tapping
Be specific
The more specific you are about what's causing your anxiety, the more effective tapping tends to be. Instead of "I'm anxious," try "I'm anxious about giving a presentation to my boss on Friday."
Include physical sensations
Mention where you feel the anxiety in your body. "Even though I feel this tightness in my chest and my stomach is churning..."
Stay present
Focus on what you're feeling right now rather than general worries. Tapping works best when addressing current emotional states.
Practice regularly
Like most anxiety management techniques, tapping becomes more effective with consistent practice. Consider tapping daily, even when not feeling particularly anxious, to build the skill.
Be patient
Some people feel immediate relief, while others need multiple sessions before noticing benefits. Give the technique a fair trial of several weeks before deciding whether it works for you.
Combining Tapping with Other Anxiety Treatments
Tapping is most effective when integrated into a comprehensive approach to anxiety management rather than used as a standalone treatment.
Tapping and Therapy
Many mental health professionals now incorporate tapping into traditional therapy approaches. Combining EFT with cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), or other evidence-based treatments may enhance outcomes for some people.
If you're working with a therapist, discuss whether tapping might complement your treatment plan. Some therapists are specifically trained in EFT and can guide you in using it effectively for your particular anxiety issues.
Tapping and Medication
Tapping can be safely practiced alongside anxiety medications. It is important to note that there isn’t enough research to support tapping as an alternative to medication. As such, it should only be seen as a supplementary practice that enhances the benefits of medical treatment.
Note: Never stop or reduce anxiety medication on your own based on improvements from tapping or any other complementary technique. Always work with your healthcare provider to make medication changes safely.
Tapping and Lifestyle Approaches
Tapping works well alongside other anxiety management strategies:
Exercise: Physical activity reduces anxiety through multiple mechanisms, and tapping provides an additional tool for managing anxious moments throughout the day.
Mindfulness and meditation: The focused, present-moment awareness in tapping complements mindfulness practices. Some people combine tapping with meditation for enhanced benefits.
Sleep hygiene: Tapping before bed may help calm racing thoughts and reduce anxiety that interferes with sleep. This pairs well with good sleep hygiene practices.
Nutrition: While diet alone doesn't cure anxiety, eating patterns that stabilize blood sugar and support brain health create a foundation for other anxiety management techniques, including tapping, to work more effectively.
When Tapping Might Not Be Enough
While tapping can be a helpful tool, it's not appropriate as the sole treatment for all anxiety conditions, particularly severe or complex cases.
Signs You Need Professional Help
Consider seeking professional mental health treatment if:
Your anxiety significantly interferes with daily functioning, work, or relationships
You experience frequent panic attacks that don't improve with self-help techniques
Anxiety symptoms persist despite consistent practice of tapping and other self-care approaches
You have co-occurring depression, substance use disorder, or other mental health conditions
You experience suicidal thoughts or self-harm urges
Anxiety stems from trauma that hasn't been professionally addressed
You've been avoiding important life activities due to anxiety
Physical symptoms of anxiety are severe or concerning
How Blossom Health Can Help
If you're struggling with anxiety that's affecting your daily life, professional support can make a significant difference in your recovery, and tapping can be one useful tool within a comprehensive treatment plan.
Blossom Health provides virtual psychiatric care designed to help you effectively manage anxiety through evidence-based treatments. Our board-certified psychiatric providers can evaluate your symptoms, provide an accurate diagnosis, create personalized treatment plans, and prescribe medications when appropriate.
We also help you develop a toolkit of strategies, which may include techniques like tapping alongside therapy, medication, and lifestyle changes—tailored to your specific needs.
Getting started is straightforward: visit Blossom Health to verify we're available in your state and that we accept your insurance. You can schedule your first appointment at a time that fits your schedule, with most patients seen within 48 hours. All appointments are conducted via secure video call, allowing you to receive expert psychiatric care from home.
Medical Disclaimer
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding anxiety or other mental health conditions. Never disregard professional medical advice or delay seeking it because of something you have read in this article.
Emotional Freedom Techniques (EFT) or tapping should not replace evidence-based treatments for anxiety disorders, including therapy and medication when appropriate. If you are currently in treatment for anxiety or other mental health conditions, consult with your healthcare provider before adding tapping or making any changes to your treatment plan.
If you are experiencing a mental health crisis, severe anxiety, panic attacks, or thoughts of self-harm, seek immediate professional help. Contact the 988 Suicide and Crisis Lifeline by calling or texting 988, or go to your nearest emergency room.
The information about tapping techniques, research findings, and potential benefits represents current knowledge but may not apply to every individual. Mental health treatment is highly individualized, and what works for one person may not work for another. Always work with qualified healthcare providers to develop a treatment approach that's appropriate for your specific situation.
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