What is Tapping Therapy and How Can It Help?

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Tapping therapy, also known as Emotional Freedom Techniques (EFT), is a process of regulating emotions and reducing stress by tapping on nine acupressure points. These points help lower stress by reducing cortisol levels and relieving anxiety. Studies have shown that tapping therapy is effective for chronic stress, anxiety, PTSD, depression, phobias, cravings, and pain.

The Tapping Therapy Process

The tapping therapy process focuses on an issue or emotions from fear, trauma, or cravings (such as food, alcohol, or nicotine). The process is a series of taps on acupuncture points on the hand, face, top of the head, collarbone, and under the arm.

The tapping therapy process can be repeated several times as your stress, anxiety, fear, cravings, or pain diminish. Once you learn the process and order of tapping, you can use the technique anytime you feel negative emotions attached to a specific situation or issue.

If you are at work or in another crowded area, try to find a quiet place to practice tapping therapy. Most tapping practices take between 10 and 30 minutes. Your counselor may suggest practicing tapping daily while thinking about the emotion or issue. This approach can lessen the effects of the emotion before it has time to emerge naturally throughout the day.

Focus on the issue or emotions

When you feel your emotions are overwhelming, fear has taken over, or your mind cannot settle on an issue, try tapping therapy to help soothe anxiety and lower stress levels. The first step is to focus on the emotion, thought, or issue. Although this may be initially painful, it creates a mind-body connection as you move to the next step and assess your progress.

Rate the intensity of the issue or emotion

Next, rate the intensity of what you are feeling on a scale of 0 to 10 (10 being the highest). For example, if you struggle with intense cravings, rate the sensation from 0 (not feeling any discomfort) to 10 (feel like you are losing your mind with the urge). Pay attention to the sensations and be ready to use this number as a benchmark.

Choose a self-reflective statement

Self-reflective statements help you move through the process. The initial statement sets the tone. For example, if struggling with extreme stress, you might say, “Although I am dealing with stress right now, I accept where I am,” while tapping the side of your hand. Keep your statements positive and open to change. You are not your anxiety, fear, depression, or urges. You are more than what you feel in the moment.

Begin tapping and adjusting your statement

As you tap and move from one point to another, adjust your statement. You could say, “I am overcoming this stress.” Tap each point seven to nine times, moving to the next point and either repeating or adjusting your self-reflection statement.

Side of the Hand Use four fingers to tap the outer side of the hand (think karate chop). You can use either side of the body, or, if you repeat the process, use the alternate side.

Inner Edge of the Eyebrow Near the Nose Use one finger to tap on the inner eyebrow bone near the nose.

Side of the Eye Use one finger to tap on the outside of the eye bone at the corner of the eye, between the eye and the temple.

Under the Eye Use one finger to tap under the center of the eye in the hollow part of the undereye.

Under the Nose Tap with one finger under the nose between the upper lip and nose.

Under the Lip Tap with one finger between the chin and lower lip.

On the Collarbone Use three fingers to tap the collarbone, either on the side or the center of the bone.

Under the Arm Near the Armpit Tap the spot under the arm, directly under the armpit.

Crown of the Head Use three or four fingers to tap the top of the head (the crown).

You can repeat the entire process as many times as needed until your initial rating decreases. You may want to take a screenshot of the process to keep as a reminder of the order to follow. Reassess after each round to see how you feel. Has your rating dropped significantly? For example, has it dropped from an 8 to a 3 or 4?

Counseling for Anxiety in Huntington Beach, California

If you are looking for a non-invasive treatment with no medication or negative side effects, consider tapping therapy. Contact us at Huntington Beach Christian Counseling today to schedule a session with a counselor in Huntington Beach to discuss how tapping therapy can help you.