EFT Tapping (Emotional Freedom Techniques) – How To Use It As A Self-Help Tool
EFT Tapping is my personal go-to method. While it provides a dual approach in a counselling session - combining the stimulation of acupoints with counselling, the tapping itself can be used as a safe and effective self-help tool and I am excited to share this with you. The tips and suggestions provided here are designed for individuals who are emotionally stable and can tolerate their emotions, even during emotionally challenging times.
When practicing EFT Tapping on yourself, it can be easy to get distracted by what to say, however your focus simply needs to be on the tapping itself and any emotions or sensations you are experiencing in the moment. All you have to do is Tap and Breathe. This practice allows you to tune into your body and calm the nervous system while fostering presence and grounding. EFT Tapping helps you connect with your emotions without feeling overwhelmed.
Here is a breakdown of the EFT Tapping points for the popular short version (often seen on social media) with an extra point for added effectiveness. I’ve also included a brief video demonstration below.
Preparation
Environment: Ensure you are in a quiet, comfortable space, free from distractions. This is a time to close your eyes (if you're comfortable) and turn your focus inward.
Position: Sit cross-legged or with your feet flat on the floor, whichever is more comfortable.
Tapping or Holding: You can choose between gentle tapping or the "Touch and Hold" method, which is useful for those with trauma, neurological disorders, or severe anxiety. For touch and hold simply touch the tapping point and then gently hold your finger (s) there for at least one full breath. Throughout this guide, I’ll use the word “tap,” but feel free to substitute it with “touch and hold” as needed.
Be Gentle: Whether tapping or holding, use light pressure with your fingertips.
EFT Tapping Points
Side of Hand ("Karate Chop Point"): Located on the outside of your hand between the wrist and pinky. Use four fingers from the opposite hand to tap or hold.
Top of the Head: Tap gently with one hand on the top of your head.
Eyebrow: Tap where the eyebrow begins near the inner side of your eye. You can tap on one or both sides.
Side of the Eye: Tap the small indentation on the occipital bone beside the eye. Be gentle and avoid the eyeball.
Under the Eye: Tap gently on the bone beneath your eye, again avoiding the eyeball.
Under the Nose: Tap the area between your nose and upper lip.
Under the Mouth: Tap between the lower lip and chin.
Collarbone: Tap below the collarbone with one or both hands.
Thymus Point (Additional Point): Tap the center of your chest, just above the thymus.
Under the Arm: Tap about 3-4 inches below the armpit, near where your bra strap would be (or across from the nipple for men).
Side of Hand ("Karate Chop Point"): Return to where you started.
This is considered one round of tapping.
You can tap each point 7 times or longer. Go with what feels right for you. It takes some time but eventually you will develop your own rhythm. You may spend more time on certain points. You might feel to take a deeper breath at certain points. You might tap with both hands sometimes and with only one hand other times. Trust what feels best for you.
Tips for Effective EFT Tapping as a Self-Help Tool
Start by tapping the side of your hand while paying attention to how you feel or any sensations in your body.
If you’re unsure of what you feel, ask yourself questions like “Does this feel more like sadness or grief?” or refer to a feelings wheel to help you identify emotions.
If you’re overwhelmed by racing thoughts, start tapping right away. Tapping and breathing. Once you feel calmer then tune in to how you feel.
Remember to breathe often, slow and deep
Repeat the sequence several times to several minutes - you can tap for 5, 15, 30 minutes. I recommend tapping no longer than an hour in one sitting.
Additional Tips:
If tapping feels too intense try switching from tapping to the touch and hold. Reach out for support if you need it.
Emotions often intensify as you tap but usually follow a wave pattern—building, peaking, and then subsiding. If you feel overwhelmed, reach out for support. Be sure to take it gentle and slow.
Keep a journal handy to note down any memories or insights that arise.
Establish a daily EFT Tapping routine, and don’t be discouraged if it feels odd at first
Notice signs that your nervous system is calming, such as yawning, laughing, or even belching. If you notice yourself yawning at a specific point stay on the point a little longer.
Check out The Tapping Solution. They have an app that is full of EFT Tapping resources and it is a great way to learn how to tap. Just know that scripted tapping, though helpful, is very general and turns to the positive very quickly. If you are struggling, do reach out for support for help in going deeper.
Conclusion
EFT Tapping is a wonderful self-help resource for managing day-to-day emotional needs, offering personal empowerment and resilience. If you’re struggling with more intense emotions, trauma, or mental health challenges, it’s important to seek help from a certified EFT Practitioner or therapist.
Need Support?
You can book a free consultation with me by clicking here: BOOK FREE CONSULTATION
Written by Michele Venema BScN, RN, Psychotherapist, cEFT2 AEFTP
Nurse Psychotherapist/EFT Practitioner
From Shadows to SoulLight Counselling
This brief video demonstrates the basic (short) version of EFT Tapping with one additional tapping point. It goes fairly quickly through so feel free to take your time on the points, lingering on whichever points you prefer. Remember the points are linked to different organs and systems within the body (ie. the collar bone point is the kidney point where we hold fear) and since we store our trauma and emotions in the body, you never know where you might feel like tapping a little more. It is a feeling process. Trust your preferences and it can change day to day. I hope you learn to enjoy EFT Tapping as much as I do. I couldn’t imagine my life without it!