What is EFT Tapping? The simple five-step process to feel less stressed

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  • Introducing acupuncture without needles…

    Have you ever heard of EFT tapping? In short, it’s a wellness method that uses your fingertips and the power of — yes, you guessed it, tapping — to reduce stress in five easy steps.

    Also known as the Emotional Freedom Technique, experts in the field claim that the power of EFT tapping is right at your fingertips—literally, as the practice encourages you to tap your fingers on certain pulse points on your body to relieve tension.

    A 2018 across the UK study conducted by the Mental Health Foundation found that 74% of adults felt stressed to the point of being overwhelmed. Two years later, the World Health Organization reported that the pandemic triggered a 25% increase in anxiety and depression worldwide.

    Stress is one of the many emotions you may experience every day, but when it becomes chronic stress—aka, the kind that affects your daily life—it’s important to try to reduce it. After all, the charity MIND reports that it has been linked to health problems such as weight loss, hair loss, insomnia, fatigue and more.

    EFT tapping has a growing body of research behind it and may just be the coping method you didn’t know you needed. Keep scrolling for your need to know, as a renowned tap expert Brad Yates answers all your questions. Don’t miss our guides to meditation, breathing exercises and cold water therapy while you’re here.

    EFT Tapping: Your Guide

    Wondering what EFT Tapping even is? Let’s start with the basics. The Emotional Freedom Technique requires you to tap (or hold) the traditional acupuncture points on your body.

    You’ve most likely heard of or even tried acupuncture, and EFT tapping uses the same meridian points. According to Yates, it only takes five easy steps to achieve, meaning you only need ten minutes or so to check this self-care idea off your to-do list.

    Brad explains: “Tapping is the process of using the fingertips to stimulate key points around the face and body that has been used in acupuncture for thousands of years.”

    Alongside pressing these points, there is a spoken component. This encourages you to identify your feelings and accept yourself for them.

    EFT Tapping Benefits

    So are you wondering how printing can improve your health? Good question. “Its main benefit is reducing stress,” shares the expert.

    Not only that, he goes on to add that the simple, try-at-home – not to mention free – technology can improve:

    • Encourage awareness
    • Ease the tension
    • Provide light relief
    • Regulate the nervous system through the vagus nerve
    • Improve depression

    “One phrase we use in EFT? Press everything,” he shares. Why? “Because most—if not All – of the problems that bother you, either physically or emotionally, either caused by or aggravated by stress.”

    People can use EFT tapping for a variety of emotions – pain, sadness or anger. Yates explains that, regardless of your ailment, stress is often the underlying cause. He describes it as a “complementary therapy,” and goes on to add that it can work well with cognitive behavioral therapy (CBT). (There are actually elements of CBT in interception that give it its semantic component).

    While printing can’t promise to solve all your problems immediately, it does offer a simple method to relieve stress. Every body is different, and different holistic therapies will work for different people. It is important to point out that tapping is just that – an alternative therapy which is not currently supported by the NHS. It’s still being researched – but that said, there are currently over a hundred small-scale studies on the benefits. One study even found a link between losing weight and reducing PTSD symptoms in war veterans.

    So, how does it work?

    First time you’ve heard of wiretapping? Then here’s a little history for you.

    “Acupuncture—and using the meridian system—has been around for thousands of decades,” explains Yates. “That said, bottling is a relatively new process and was discovered in the late 90s.”

    Yates explains that it works by tapping (literally). polyvagal system and the vagus nerve, which runs up and down your spine and is connected to your organs and emotions.

    Yates continues: “It can regulate amygdala in the brain—even the part that sends out messages, looks for threats, and puts you in flight, fear, or freeze mode. Tapping somehow downregulates that response through the sympathetic nervous system.”

    There are also studies that show a reduction in cortisol, the stress hormone, he continues.

    Not so keen to take your health into your own hands? Vintage might not be for you. “It is important to understand that your well-being is your responsibility,” emphasizes the expert. By tapping, you can use somatic techniques along with meridian points to calm the overwhelm.

    EFT Tapping: Your Step-by-Step Guide

    1. Identify the problem

    Start by identifying how you feel. Stressed out? Keen? People experience so many emotions every day that it can be beneficial to take a minute to recognize how you feel. You’re likely experiencing a whole range of emotions and feelings at any given point, but tapping with one of these things at the center of your focus is the best place to start, the pros share.

    From this starting point, Yates shares that many different things can come up in the process – for example, he has worked with individuals who have recalled old memories or childhood trauma when they lose.

    Try this: sit in a comfortable position, breathe deeply and focus on your stressor. Then, as you press (more on exactly how to do that at point four), let your feelings come through and continue to press them as the feelings release.

    2. Assess your feelings

    Then rate how much the problem bothers you on a scale of zero to ten. Zero means it doesn’t bother you at all, while ten means it’s a problem that really stresses you out or couldn’t be worse.

    Yates also suggests using this moment to assess how your body feels. Tension in the shoulders? A clenched jaw? How can you feel that this problem is bothering you physically?

    3. Choose your phrase

    This is the stage where you focus on your words, rather than the physical eavesdropping aspect.

    Think of a phrase that acknowledges your problem but accepts that it’s not a defining part of you—words of affirmation or self-love, if you will.

    Using stress as an example, you can say (out loud or in your head): “Even though I feel stressed, I love and accept myself.”

    4. Click on EFT Tapping points

    Once you’ve identified the problem and created a phrase to tap into, it’s time to review your EFT points.

    Starting with the side of your hand, use your fingertips to tap the side of your hand while saying the phrase above, out loud or internally, Yates explains.

    Then tap through each point several times while repeating the phrase. “This is to release your energy block,” shares the pro.

    EFT withdrawal points:

    • The side of the hand
    • Side of the eye
    • Eyebrow
    • Under the eye
    • Under the nose
    • Hook
    • Top of the clavicle
    • Under the arm
    • The top of the head.

    5. Check in with yourself

    After you’ve pressed and repeated the sequence a few times, check in with yourself on a scale of one to ten again. How are you?

    In theory, your problem should feel less heavy. It’s an achievement even if it’s only gone down by just one. “Use this moment to recognize the change and how it feels,” shares Yates.

    Once you get the hang of it, feel free to make it your own, shares the expert. Yates emphasizes that the process is intuitive—do what feels best to you, whether that’s saying the phrase out loud, holding the dots instead of tapping, or tapping both sides rather than one.

    Ready to give it a try? Yates is dedicated to making hacking more accessible to everyone and has thousands of hacking videos on his YouTube channel (see below).

    “I Tried EFT Tapping to Relieve Stress and Anxiety – But Did It Work?”

    My name is Dionne, 24, and I’m a writer intern at Marie Claire UK. I was curious about EFT tapping and gave it a shot myself. This is how I got on.

    “I first became aware of EFT tapping Shlomit Sofia Tips, who took me through a step-by-step guide to helping me with stress. She told me you don’t have to believe in knocking for it to work – she believes the benefits show. When I tried it, I immediately felt more relaxed and couldn’t stop yawning – yes, I was that relaxed.”

    “In the beginning, as Yates told me is often the case, I found it a pain to say my chosen phrase out loud when I tapped. But when I tried his videos in the comfort of my own home and did the process without saying the phrase loud, I was surprised at how much more comfortable I was and that I was still experiencing the benefits.”

    “I love the idea of ​​having this tool on hand when stressful moments arise. But I’m pretty bad at sticking to a morning routine (or any kind of routine) so haven’t tried it in more than seven days or so.”

    “When I talked to Yates about this, he told me that it’s okay to do it less often, say your phrase silently in your head, or even hold onto the dots instead of tapping them. Knowing this, I came up with myself with keeping score in potentially stressful situations, like when I’m on a packed tube and worried about being late, holding the side of my hand or tapping the side of my head makes me feel more at ease. “

    “It can be far too easy to tap away at a computer keyboard for hours on end, so I try to remember to spend five minutes EFT tapping each day as well. It’s not a cure-all, and it won’t be for everyone, but it has helped me. I would encourage everyone to try tapping – what have you got to lose?”

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