EFT Tapping (Emotional Freedom Techniques) – A Self-Help Tool
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All blog content on this website is for informational and educational purposes only. Not all content will apply to or be the best fit for everyone. By reading and using this content, you agree to take ownership of your mental, emotional, and physical well-being and seek additional support and information as needed. This content is not a substitute for a therapeutic relationship, psychotherapy, or mental health/medical care.
EFT Tapping, my personal go-to method, is a safe and effective self-help tool that I am excited to share with you. The tips and suggestions provided here are designed for individuals who feel 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, you can't counsel yourself. Your focus simply needs to be on the tapping 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.
EFT Tapping Points: Short Version (with One Additional Point)
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. 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.
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. After a few rounds, clarity may come.
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 intense, reach out for help or take a break.
Emotions might intensify but usually follow a wave pattern—building, peaking, and then subsiding.
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—it will feel natural over time.
Notice signs that your nervous system is calming, such as yawning, laughing, or even belching. You may also simply feel that the issue no longer bothers you.
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.
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Written by Michele Venema BScN, RN, Psychotherapist, cEFT2 AEFTP
Nurse Psychotherapist/EFT Practitioner
From Shadows to SoulLight Counselling