Do you ever find yourself feeling emotionally overwhelmed, stuck in a loop of stress, or anxious thoughts? This happens to many of us. While medication and deep breathing can help, sometimes you need something more tangible to calm your body and mind fast.

That’s where EFT tapping for anxiety comes in. Short for Emotional Freedom Technique, EFT is a simple, no-additional-tools-needed way to help you manage emotions and anxiety in real time.

What Is EFT Tapping for Anxiety? Emotional Freedom Technique Explained

If you’re wondering what EFT tapping is, here’s the quick version. It’s a blend of ancient acupressure and modern psychotherapy. You tap lightly on specific points on your body and face while focusing on an emotional trigger, like sadness, anxiety, or anger.

Developed by Gary Craig in the 1990s, EFT tapping is sometimes described as “emotional acupuncture without needles.” It’s a non-invasive, self-applied technique that you can practice anytime, anywhere.

So, what’s happening in your brain?

The core idea behind this concept is that negative emotions are caused by disruptions in the body’s energy system. By physically tapping on meridian points while acknowledging your anxious thoughts, you send calming signals to area of the brain (amygdala) that is responsible for the fight-or-flight response.

Research suggests that EFT tapping can help lower cortisol levels (the stress hormone), reduce anxiety symptoms, and improve emotional regulation. Many people report feeling calmer and more centered after just a few minutes of tapping.

A Simple EFT Tapping Sequence for Anxiety Relief

Now let’s talk about how to do EFT tapping, even if you’ve never tried it before. The process is quick, intuitive, and easy to repeat once you learn the basic steps.

Step 1: Name the feeling

Pick one emotional or physical issue to focus on. Keep it specific. Instead of “I’m stressed,” go with “I’m nervous about tomorrow’s meeting.”

Step 2: Rate the intensity

On a scale from 0 to 10, how strong is the feeling right now? This helps you see if the tapping is helping.

Step 3: Say your setup phrase

Here’s a classic example:
“Even though I feel anxious about this meeting, I deeply and completely accept myself.”

You’ll say this three times while tapping the side of your hand (also called the karate chop point).

Step 4: Taps the points in order

Tap each spot 5–7 times while repeating a reminder phrase like “this anxiety” or “this fear.”

Here’s the basic tapping sequence:

• Top of head
• Eyebrow (inner edge)
• Side of eye (temple)
• Under eye (cheekbone)
• Under nose
• Chin
• Collarbone
• Under arm (a few inches below armpit)

After one round, pause. Breathe. Re-rate the intensity. If the number’s still high, go again, maybe with a slightly adjusted phrase like, “I’m still feeling nervous, but I’m open to feeling more relaxed.”

What Are the Benefits of EFT Tapping?

Why do people love EFT? Because it works, and fast. And the benefits of EFT tapping for anxiety go beyond just feeling better in the moment.

Emotionally, it can:

• Calm racing thoughts
• Ease social panic or anxiety
• Help release shame, grief, or anger
• Support better decision-making when you’re overwhelmed

Physically, it may:

• Improve sleep
• Lower cortisol (your stress hormone)
• Even reduce chronic pain symptoms in some cases
• Relax muscle tension

Long-term, EFT may help:

• Foster self-awareness and body-mind connection
• Increase emotional resilience
• Improve your ability to regulate intense emotions

There’s real science to back this up. One large review of studies found that EFT significantly reduces anxiety, depression, and even PTSD symptoms. And while it’s not a replacement for therapy, it’s a powerful complement.

Final Thoughts

Whether you’re dealing with daily stress or deeper emotional challenges, EFT tapping for anxiety can be a simple yet effective tool to regain emotional balance. While it’s not a replacement for professional mental health care, it serves as a practical self-help technique that’s easy to learn and apply.

Start with a few minutes of tapping each day and notice how your mind and body respond. You may find that this simple practice becomes a go-to method for managing anxiety naturally.

Katherine Crusey, LMFT is always here to help you through whatever it is you’re dealing with. Book a consultation today, and start getting relief.