From sleepless nights to that tight feeling in your chest before a big meeting, anxiety affects your mind and body in powerful ways. While traditional therapies and medications play an important role, more people are turning to EFT tapping for holistic health benefits.
In a world that moves fast and demands even faster responses, anxiety has become a near-constant companion for many. That is why EFT tapping also known as Emotional Freedom Techniques, as a fast, flexible, and science-supported method to regain control over their emotions.
It is a simple yet effective technique that involves gently tapping on specific points on the body, known as EFT tapping points, while focusing on a specific emotion or issue.
It works by calming the nervous system and rebalancing the body’s energy flow, offering a way to address stress, anxiety, and even traumatic memories, right at your fingertips.
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The Origin of EFT Tapping
EFT tapping was created in the 1990s by Gary Craig, who built on the principles of acupressure and Thought Field Therapy (TFT). By simplifying these Emotional Freedom Techniques into a repeatable sequence, Craig made emotional healing more accessible to the everyday person, no needles, no equipment, just your hands and focused intention.
The 9 EFT Tapping Points and How to Use Them
So, whether you’re looking to reduce anxiety, manage emotional overwhelm, or just feel more grounded during your day, learning these 9 EFT tapping points could change the way you cope.
To use EFT tapping, start by focusing on the issue you want to address (such as anxiety), rate its intensity from 0 to 10, and repeat a setup phrase like:
“Even though I feel anxious, I deeply and completely accept myself.”
Then, tap each of the following points 5–7 times while repeating reminder phrases:
- Karate Chop Point – Side of the hand, under the pinky
Used to start the session and set your intention. - Eyebrow Point – Where the eyebrow begins near the bridge of the nose
Addresses fear, worry, and trauma. - Side of the Eye – On the bone outside the eye socket
Helps release anger and frustration. - Under the Eye – Directly under the eye on the cheekbone
Linked to anxiety and emotional overwhelm. - Under the Nose – Between nose and upper lip
Targets shame, guilt, and self-judgment. - Chin Point – Between lower lip and chin
Releases confusion and insecurity. - Collarbone Point – Below the collarbone, slightly to the side
Used for calming and grounding. - Under the Arm – About 4 inches below the armpit
Connects to anxiety and worry held in the body. - Top of the Head – Crown of the head
Integrates the full tapping sequence and promotes balance.
Go through 2–3 rounds, then re-rate the intensity. Most people feel a noticeable shift after just a few minutes.
Benefits Of EFT Tapping For Anxiety:
Unlike many self-help tools, EFT tapping for anxiety has been studied and supported by peer-reviewed research.
Evidence-Based Results:
- A 2016 meta-analysis found EFT significantly reduced anxiety, with effectiveness on par with cognitive-behavioral therapy.
- A study published in Journal of Nervous and Mental Disease showed a 43% drop in cortisol levels after a single EFT session, compared to 14% in talk therapy.
- Clinical trials with veterans and trauma survivors show lasting reductions in PTSD symptoms, anxiety, and depression after consistent EFT practice.
Additional Benefits:
- Calms the fight-or-flight response
- Improves emotional resilience
- Enhances focus, sleep, and self-awareness
- Can be done in just minutes, anywhere
Final Thoughts
EFT tapping isn’t just another wellness trend, it’s a practical tool you can use daily to reclaim your emotional peace. With nothing but your fingertips and intention, these 9 tapping points can help dissolve anxiety, rewire your stress response, and reconnect you with calm.
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Whether you’re managing everyday stress or deeper emotional wounds, EFT offers a pathway to freedom, one tap at a time.
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