How to use EFT Tapping as a self-help tool

 *Please note that the information below is for educational purposes only and not to replace any medical or psychiatric assessment/treatment you may require. It is also not to replace counselling/therapy. If you are struggling, please reach out for help.*

EFT Tapping (the tapping part of Emotional Freedom Techniques) is a safe self-help tool and my #1 go to, and I am so excited to share this with you.

The tips and suggestions that I offer here are intended for those who, though may feel emotionally challenged at times, are emotionally stable and find their emotions tolerable.

I am sharing an alternative EFT Tapping practice here that I have found a helpful and effective practice as a self-help tool. When you are tapping on yourself, it can, for some people, be confusing, overwhelming, or distracting to focus on the “what to say”.  What I am presenting here is more of a “stream of consciousness” practice with an emphasis on tuning into and scanning your body and breathing while you tap. It fosters presence and grounding into the body as you calm the nervous system with tapping!

Here I will outline the Tapping points for the basic (short version) of EFT Tapping with one additional point. Please see the VIDEO below for a brief demonstration.

Before we begin:

Ensure you are in a quiet, comfortable space away from any distractions and anything requiring your full attention. This is a time to close your eyes, if you feel comfortable to do so, and bring your attention inward. Ensure you will not be disturbed for the duration of the time you plan to tap. Usually tapping is done while sitting and you can sit cross legged on a couch or chair or have your legs on the floor if that feels better for you. Make yourself comfortable!

Choose if you are going to “tap” or “touch and hold” on the points:

•  Traditionally we gently tap with the fingertips on the points, as I will outline below, but you can also use a variation and “touch and hold” the points, which comes from a technique called “Touch and Breathe” that I will outline below. With “touch and hold” you simply touch the tapping point and hold instead of tap. This can be helpful for people experiencing severe anxiety or for those who feel uncomfortable tapping on the face due to trauma. It is also a helpful variation for those who have a neurological disorder such as Parkinson’s Disease or Epilepsy and for those you are medically frail or elderly.   I will use the word “tap” throughout this blog but wherever I use “tap” you can “touch and hold” instead

You can skip any points that just do not feel comfortable to you.

Be gentle! Whether you are doing traditional tapping, or “touch and hold”, use gentle pressure.

Use the fingertips of one or two fingers – I tend to use the third and fourth fingers but you can use the index finger or the index and third finger. It doesn’t matter which side of the body you tap on and for some points you may tap on both sides of the body as I will outline below.

Tapping points for the Basic (Short) Version of EFT Tapping

The first point to start:

• Side of hand or karate chop point

• Located on the outside of the hand between the wrist and pinky finger

• Use the pads of 4 fingers of the opposite hand to tap or “touch and hold” this point

The next point:

• Top of the Head

• Use one hand

The next 3 points are:

• The eyebrow

• The side of eye

• Under the eye

• These three points are on the occipital bone around the eye. The eyebrow point is where your eyebrow begins at the inner side of the eye. The side of the eye point is on the occipital bone at the side of the outer eye and the under-eye point is under the eye on the occipital bone.

• *You are never touching the eyeball* and always tapping gently.

• You can tap these points on just one side of the body or both at the same time

The next 2 points are:

• Under the nose

• Under the mouth

• These are the easiest. Center between the nose and mouth and mouth and chin and just use one hand.

The next point is a favorite for many people:

• The collar bone

• You can use one or both hands ie. one side of the chest or both sides. Tapping just below the collar bone not on the collar bone

  The next point is an additional point to the traditional short and long versions of EFT Tapping:

• The thymus point

• Use one hand and tap gently just above the very center of your chest

The next point:

• Under the Arm

• Lift your arm slightly and tap on the side of your body about 3 to 4 inches below the armpit. For women that is usually where your bra strap would be, for men across from the nipple. Use one hand.

And to complete one round:

• Return to the Karate Chop point (side of hand)

Here are some tips for using EFT Tapping as a self-help tool:

When you tap on the side of the hand, take a few moments to notice how you feel and/or if there are any sensations such as tension in your body.

• If there is an emotion ie. sadness, where is that feeling sitting in your body? Your throat? Your chest?

• If you are not sure how you feel ask yourself. What am I feeling? Does this feel more like sadness or grief? Does this feel more like irritation or annoyance? If there was something I was feeling right now what might that be? You can also get a feelings wheel or chart to help you identify your feelings

• If there is an issue at hand and your thoughts are racing just start tapping. After a few rounds you will likely start to gain some clarity and can then work on some of the steps above

• The most important thing is to tap! Sometimes, especially when this is new, it can take tapping for a few rounds, or days or weeks, to start to get a sense of your feelings.

• As you tap on the points continue to focus on how you feel and any body sensations

• Be sure to breathe and bring attention to your whole body as you tap, relaxing any areas of tension as you do your tapping rounds

Once you tap on the side of the hand, move to the top of the head point, and then continue to follow the tapping sequence for the rest of the points as outlined above landing back at the side of the hand and then repeat the rounds at least twice more. You can tap for several minutes or longer. Ideally at least 15 minutes but no longer than an hour.

Some additional pointers:

• Over time you will build tolerance to feeling your emotions but if you find it too intense do reach out for help

• Emotions often intensify as you focus on them. It is often like a wave where it starts off smaller, gets bigger and then gets smaller again

• You may want to have a journal/paper and a pen handy - memories, insights may come up. Don’t force anything.

• Be sure to consciously take a deep breath every few points

• OR you can use “Touch and Breathe” technique from the very beginning where you complete a full breath in and out at each point. You can take 1, 2 or 3 breaths at each point.

• Tap every day, establish a routine if you can

• Use EFT tapping for a few minutes before meditating or yoga practice, especially if you have trouble getting quiet

• Use EFT tapping as a quick reset when you need it – tap and breathe for 3 rounds

• Give it some time. It is a new practice. It will feel funny at first but you will develop a rhythm in time

• Watch for signs that your nervous system is calming down meaning regulating: yawning (most common), laughter and even belching! Or you may just feel “over it” or the issue is in the distance somewhere but not bothering you. If you don’t notice these signs that’s ok. Just keep up with the tapping.

EFT tapping as a self-help tool is a wonderful resource and is ideal for addressing day to day emotional needs, a personal daily practice and quick resets. In time you will release repressed emotions and gradually build up tolerance for feeling your emotions, allowing you to develop emotional empowerment and resilience.

If you are struggling, do reach out to a certified EFT Practitioner or a counsellor/therapist.

Written by Michele Venema BScN, RN, Psychotherapist, cEFT2 AEFTP

Nurse Psychotherapist/EFT Practitioner

From Shadows to SoulLight Counselling 2023

This brief video demonstrates the basic (short) version of EFT Tapping with one additional tapping point (I couldn’t help myself!). It goes fairly quicklly 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 so just 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!