EFT Tapping Points for Anxiety Relief

Anxiety can feel overwhelming, manifesting as racing thoughts, physical tension, and a sense of unease. While various therapies and medications exist, many people seek natural, self-help techniques to manage their anxiety symptoms. One such technique gaining popularity is Emotional Freedom Techniques (EFT), commonly known as tapping. EFT combines principles of acupressure with modern psychology to address emotional distress, including anxiety.

This comprehensive guide explores the science behind EFT tapping, identifies the key tapping points used for anxiety relief, provides a step-by-step guide to the technique, and discusses its potential benefits and limitations.

What is EFT Tapping?

EFT tapping is a therapeutic technique developed by Gary Craig in the 1990s, based on the principles of Thought Field Therapy (TFT) created by Dr. Roger Callahan. It involves gently tapping on specific points on the body, primarily on the head and torso, while focusing on a particular emotional issue or physical sensation.

The core premise of EFT is that negative emotions are caused by disruptions in the body's energy system. By tapping on specific meridian endpoints (points used in acupuncture and acupressure), EFT aims to restore balance to the energy system, thereby reducing or eliminating the emotional distress associated with a particular memory, thought, or feeling.

EFT combines this physical tapping with cognitive elements, such as stating a setup phrase that acknowledges the problem and affirms self-acceptance, and repeating a reminder phrase while tapping through the sequence of points.

The Science Behind EFT Tapping for Anxiety

While the concept of energy meridians remains controversial in Western medicine, research on EFT has grown substantially in recent years, with several studies suggesting its effectiveness for anxiety and stress-related conditions. Here's what the science tells us:

Neurobiological Mechanisms

Research suggests that EFT may work through several neurobiological mechanisms:

• Stress Hormone Reduction: Studies have shown that EFT can lead to significant decreases in cortisol levels. A 2012 study published in the Journal of Nervous and Mental Disease found that participants who received a single 1-hour EFT session experienced a 24% decrease in cortisol levels.
• Amygdala and Hippocampus Regulation: Functional MRI studies suggest that EFT may help regulate activity in the amygdala (the brain's alarm system) and hippocampus (involved in memory processing), areas that play crucial roles in the stress response.
• Autonomic Nervous System Effects: EFT appears to help shift the body from the sympathetic (fight-or-flight) to the parasympathetic (rest-and-digest) state, promoting relaxation and reducing anxiety symptoms.

Clinical Research on EFT for Anxiety

A growing body of research supports the use of EFT for anxiety:

• A 2016 meta-analysis published in the Journal of Nervous and Mental Disease examined 14 randomized controlled trials (RCTs) of EFT for anxiety and found a significant decrease in anxiety scores across studies.
• A 2019 review in Explore: The Journal of Science and Healing analyzed 23 studies on EFT for anxiety and stress and concluded that EFT was highly effective for both conditions.
• A 2020 study in the Journal of Evidence-Based Integrative Medicine found that online-delivered EFT significantly reduced anxiety, depression, and PTSD symptoms in healthcare workers during the COVID-19 pandemic.

While more research is needed, particularly long-term studies, the current evidence suggests that EFT may be a valuable tool for anxiety management.

The 9 Key EFT Tapping Points for Anxiety

EFT involves tapping on specific points, most of which correspond to endpoints of traditional Chinese medicine meridians. Here are the nine primary tapping points used in the standard EFT sequence for anxiety relief:

1. Karate Chop Point (KC)

Location: The fleshy outer edge of your hand, between the base of your little finger and your wrist (the spot you would use to deliver a karate chop).

Traditional Association: Small Intestine meridian

How to Tap: Use the fingertips of your dominant hand to tap the karate chop point of your non-dominant hand. This is typically where you begin the EFT process with the setup statement.

2. Top of the Head (TH)

Location: The crown of your head, at the very top center.

Traditional Association: Governing Vessel meridian

How to Tap: Use the fingertips of both hands to tap gently on the top of your head.

3. Eyebrow Point (EB)

Location: At the beginning of the eyebrow, just above and to the side of the nose.

Traditional Association: Bladder meridian

How to Tap: Use the fingertips of your index and middle fingers to tap gently on this point. You can tap both sides simultaneously or one at a time.

4. Side of the Eye (SE)

Location: On the bone at the outside corner of the eye.

Traditional Association: Gallbladder meridian

How to Tap: Use your fingertips to tap gently on the bone bordering the outside corner of the eye. Be careful not to tap too close to the eye itself.

5. Under the Eye (UE)

Location: On the bone directly under the eye, about 1 inch below your pupil.

Traditional Association: Stomach meridian

How to Tap: Use your fingertips to tap gently on the orbital bone under the eye.

6. Under the Nose (UN)

Location: The philtrum area, which is the small dip between the bottom of your nose and the top of your upper lip.

Traditional Association: Governing Vessel meridian

How to Tap: Use your index finger to tap gently under your nose.

7. Chin Point (Ch)

Location: The indentation between your lower lip and the bottom of your chin.

Traditional Association: Central Vessel meridian

How to Tap: Use your fingertips to tap gently on this point.

8. Collarbone Point (CB)

Location: The junction where the breastbone (sternum), collarbone (clavicle), and first rib meet. This is about an inch below the collarbone and an inch out from the center of the chest.

Traditional Association: Kidney meridian

How to Tap: Use all four fingers to tap gently on both collarbone points simultaneously, or tap one side at a time.

9. Under the Arm (UA)

Location: About 4 inches below the armpit, roughly even with the nipple line for men or the middle of the bra strap for women.

Traditional Association: Spleen meridian

How to Tap: Use the fingertips of your dominant hand to tap the side of your body. You can tap either side.

Step-by-Step Guide to EFT Tapping for Anxiety

Follow these steps to perform a basic EFT tapping sequence for anxiety relief:

Step 1: Identify the Issue

Begin by identifying the specific anxiety you want to address. Be as precise as possible. For example, instead of just "anxiety," you might focus on "anxiety about my upcoming presentation" or "anxiety about driving in heavy traffic."

Step 2: Rate Your Anxiety Level

Assess your current level of anxiety on a scale from 0 to 10, where 0 represents no anxiety and 10 represents the highest level of anxiety imaginable. This provides a baseline to measure your progress.

Step 3: Create a Setup Statement

The setup statement acknowledges the problem and includes a statement of self-acceptance. The basic format is: "Even though I [describe the problem], I deeply and completely accept myself."

Examples for anxiety might include:

• "Even though I feel anxious about my presentation tomorrow, I deeply and completely accept myself."
• "Even though my heart races when I think about flying, I deeply and completely accept myself."
• "Even though I have this knot in my stomach about the upcoming meeting, I deeply and completely accept myself."

Step 4: Perform the Setup

While tapping continuously on the Karate Chop point, repeat your setup statement three times aloud.

Step 5: Tap Through the Sequence

Tap about 5-7 times on each of the remaining points in sequence, moving from top to bottom:

1. Top of the Head (TH)
2. Eyebrow Point (EB)
3. Side of the Eye (SE)
4. Under the Eye (UE)
5. Under the Nose (UN)
6. Chin Point (Ch)
7. Collarbone Point (CB)
8. Under the Arm (UA)

As you tap each point, repeat a brief "reminder phrase" that keeps you focused on the issue. This is typically a shortened version of your setup statement, such as "this anxiety" or "this presentation anxiety."

Step 6: Reassess Your Anxiety Level

After completing one round of tapping, take a deep breath and reassess your anxiety level on the 0-10 scale. Notice any changes in the intensity of your anxiety or how you feel about the issue.

Step 7: Repeat as Needed

If your anxiety level is still higher than you'd like, perform additional rounds of tapping. You may want to adjust your setup statement to acknowledge the progress you've made, such as: "Even though I still have some anxiety about my presentation, I deeply and completely accept myself."

Advanced EFT Techniques for Anxiety

Once you're comfortable with the basic EFT process, you might explore these advanced techniques for deeper anxiety relief:

The 9 Gamut Procedure

This technique involves tapping continuously on the "Gamut Point" (located on the back of the hand between the knuckles of the ring finger and little finger) while performing a series of nine actions that engage different parts of the brain:

1. Close your eyes
2. Open your eyes
3. Look hard down to the right (keeping your head still)
4. Look hard down to the left
5. Roll your eyes in a full circle clockwise
6. Roll your eyes in a full circle counterclockwise
7. Hum a few seconds of a tune (like "Happy Birthday")
8. Count rapidly from 1 to 5
9. Hum a few more seconds of the tune

This procedure is particularly helpful for complex or deeply rooted anxiety.

Specific Event Tapping

Rather than tapping on general anxiety, focus on specific events or memories that contribute to your anxiety. For example:

• "Even though I felt humiliated when I froze during my speech in 8th grade, I deeply and completely accept myself."
• "Even though I panicked when I got stuck in the elevator last year, I deeply and completely accept myself."

Working through specific events can help resolve the underlying causes of anxiety.

Aspects Technique

Break down your anxiety into different "aspects" or components and address each one separately. For example, anxiety about public speaking might include:

• Fear of forgetting your content
• Worry about being judged
• Physical symptoms like shaking hands
• Past negative experiences with public speaking

Tapping on each aspect individually can be more effective than trying to address the entire issue at once.

Integrating EFT into Your Anxiety Management Plan

For optimal results, consider these strategies for incorporating EFT into your broader anxiety management approach:

Regular Practice

Like many self-help techniques, EFT tends to be most effective when practiced regularly. Consider setting aside 5-10 minutes each day for tapping, even when you're not feeling particularly anxious. This can help build resilience and prevent anxiety from escalating.

Situational Tapping

Use EFT in the moment when anxiety arises. One advantage of tapping is that you can do a modified version discreetly in public settings. For example, you might tap your fingers on your leg or simply touch the tapping points without actually tapping if you're in a meeting or public place.

Combine with Other Anxiety Management Strategies

EFT works well in combination with other evidence-based approaches to anxiety management:

• Mindfulness meditation: Practice mindfulness before or after tapping to enhance awareness of your thoughts and feelings.
• Deep breathing: Incorporate deep, diaphragmatic breathing between tapping rounds.
• Cognitive-behavioral techniques: Use tapping to reinforce positive cognitive shifts.
• Physical exercise: Regular physical activity complements the stress-reducing effects of EFT.

Work with a Professional

While EFT can be effective as a self-help tool, working with a trained EFT practitioner or therapist can be beneficial, especially for severe anxiety or trauma-related anxiety. A professional can guide you through the process, help you identify core issues, and customize the approach to your specific needs.

Potential Limitations and Considerations

While EFT shows promise as an anxiety management tool, it's important to be aware of its limitations:

Scientific Status

Although research on EFT is growing, it's still considered an alternative or complementary approach by mainstream medicine. Some aspects of EFT, particularly the energy meridian theory, lack scientific consensus.

Not a Substitute for Professional Treatment

EFT should not replace professional treatment for severe anxiety disorders, trauma, or other mental health conditions. It's best used as a complementary approach alongside evidence-based treatments when needed.

Individual Variability

As with any intervention, responses to EFT vary. Some people experience immediate relief, while others may need more time or may not respond as strongly.

Emotional Intensity

Tapping on certain issues may temporarily increase emotional intensity before relief occurs. This is normal but can be uncomfortable. If you find yourself becoming overwhelmed, consider working with a professional.

Conclusion

EFT tapping offers a promising, accessible tool for managing anxiety. By combining gentle physical tapping on specific points with focused attention on the anxiety issue, EFT may help reduce stress hormones, regulate the nervous system, and provide relief from anxiety symptoms.

The growing body of research supporting EFT's effectiveness for anxiety, coupled with its minimal risk profile and ease of use, makes it worth considering as part of your anxiety management toolkit. Whether you're dealing with occasional stress or more persistent anxiety, learning the EFT tapping points and process provides you with a portable, drug-free technique you can use whenever anxiety arises.

Remember that while EFT can be a valuable self-help tool, it works best as part of a comprehensive approach to anxiety management that may include other lifestyle measures, stress reduction techniques, and professional support when needed. With practice and persistence, many people find that EFT helps them develop greater emotional resilience and freedom from anxiety.