What is EFT Tapping?

EFT — Emotional Freedom Technique — is sometimes called 'tapping' because that is exactly what you do: gently tap with your fingertips on specific points on the face and upper body while focusing on a feeling, memory, or belief that is causing you distress. It is one of the most accessible self-healing tools available, and you can do it entirely on your own, anywhere, at any time.

Where does it come from?

EFT was developed in the 1990s by Gary Craig, drawing from the earlier work of psychologist Roger Callahan. It combines principles from cognitive therapy, exposure therapy, and ancient Chinese acupressure. A growing body of clinical research supports its effectiveness for anxiety, trauma, phobias, chronic pain, and emotional distress.

The tapping points

EFT uses a specific sequence of points that correspond to the body's meridian system — the same energy pathways used in acupuncture. The main points are:

• The karate chop point (side of the hand)
• Top of the head
• Beginning of the eyebrow
• Side of the eye
• Under the eye
• Under the nose
• Chin point
• Collarbone
• Under the arm (about 4 inches below the armpit)

A basic round of tapping

Begin by identifying what you want to work on — an emotion, a worry, a physical sensation, or a memory. Rate its intensity from 0 to 10. Then start with the setup statement, tapping the karate chop point while saying aloud three times:

Then tap through each of the remaining points (about 5–7 taps each) while repeating a short reminder phrase — just a few words that describe what you are feeling. After a full round, take a breath, check in with your body, and rate the intensity again. Repeat until the intensity drops.

Why it works

When we experience stress or emotional pain, our amygdala — the brain's alarm system — activates the fight-or-flight response. Tapping on acupressure points sends a calming signal to the amygdala, telling the body that it is safe. This interrupts the stress response and allows the nervous system to settle, often bringing a sense of relief within minutes.

The body keeps the score — and the body can also be the way home.

When to use it

EFT is versatile. You can use it during an anxiety spike, before a difficult conversation, when you wake up with a heavy feeling, or as a regular morning practice to clear the day's residue. It is also deeply effective for working through old memories and childhood wounds when used consistently over time.

If you are new to tapping, start small. Choose one feeling that is present today, and spend five minutes with it. You may be surprised how much can shift in that short time.