How To Change Your Life With 'EFT Tapping'
Feeling stressed out? Try 'EFT tapping' it away with these easy steps.
By Mark Travers, Ph.D. | February 05, 2025
Our beliefs shape the way we navigate the world, often without us realizing it. Each person carries their own set of deeply rooted beliefs, unique to their experiences and perspectives. While some beliefs lift us up, others quietly hold us back, acting like invisible walls between us and what we truly want.
For some, it might sound like "I'm not good enough," while for others, it could be "I'll never be successful" or "People always let me down." These beliefs function like an invisible script, running quietly in the background, influencing decisions, emotions and interactions.
These beliefs are often shaped by early life experiences, societal messages or personal challenges, subtly reinforcing themselves over time and becoming an unconscious part of how we see ourselves and the world.
They can show up in the smallest ways—like the nerves that take over when you have to give a presentation or the fear that comes with putting yourself out there in your dating life. What seems effortless for others can feel like an impossible hurdle when these limiting beliefs are running the show.
Additionally, these beliefs do not just live in your mind; they are stored in your body, influencing your nervous system and creating patterns of stress and resistance. Here's why "EFT Tapping" is a unique tool to tackle these challenges.
The Science Behind Tapping Your Stress Away
EFT (Emotional Freedom Techniques) is a cost-effective and simple tool for emotional healing that can be easily learned and applied anytime, anywhere. It involves tapping on specific acupressure points on the body, while focusing on an emotional or physical issue.
When we experience stress or negative emotions, our brain signals the body to activate its fight-or-flight response. This response can leave us feeling overwhelmed and disconnected, reinforcing limiting beliefs and patterns.
EFT works by calming the amygdala, the part of the brain responsible for emotional processing. As you tap on specific points while focusing on the issue, the nervous system shifts from a reactive state to a more balanced one. Over time, this rewiring of the brain creates healthier emotional responses, helping you feel calmer, more confident and in control.
This process combines elements of modern psychology with the principles of ancient Chinese medicine, which views the body and mind as deeply interconnected. By tapping on meridian points—energy pathways used in acupuncture—EFT helps to calm the nervous system, reduce stress and shift negative thought patterns.
The beauty of EFT lies in its accessibility—it does not require any special tools or settings, and it can be practiced multiple times a day, making it a flexible self-care technique.
A 2021 case-study published in the International Journal of Psycho-Social Research shows that with persistence, EFT can lead to lasting emotional relief, as repeated tapping helps rewire the brain's response to stress and emotional triggers. Those who practice EFT regularly can see improvements in their emotional well-being over time, with many reporting feelings of relief after just a few sessions.
Another 2019 study published in the Journal of Evidence-Based Integrative Medicine confirms that EFT can improve both emotional and physical health. It's been effectively proven to help reduce pain, anxiety, depression and PTSD while also lowering key physiological markers of stress like resting heart rate, blood pressure and cortisol.
Additionally, it also boosts happiness levels and strengthens the immune system, demonstrating its far-reaching benefits for overall well-being.
This process also rewires the brain to form new and healthier emotional processing habits. Over time, this can help people become more resilient to stress, process emotions more effectively and break cycles of anxiety, depression and trauma responses.
How To Get Started With EFT Tapping
Brad Yates, a renowned EFT practitioner, makes it incredibly easy to start your EFT journey. With over 1,100 videos available on YouTube, covering a wide range of emotional challenges such as stress, self-doubt and fear, you can find exactly what works for you.
His clear and engaging approach makes EFT accessible to both beginners and seasoned practitioners. These sessions provide effective tools to tap into emotional freedom at your own pace, whether you are just starting out or looking to refine your skills.
Here's a step-by-step guide to EFT tapping as a beginner:
- Identify the issue. Focus on the specific problem or emotion you want to address (e.g., stress, anxiety or pain,) and on a scale of 0 to 10, rate the intensity of the issue (10 being the highest). This helps track your progress.
- Use a set-up statement. Create a set-up statement acknowledging the problem while offering self-acceptance. For instance, "Even though I feel anxious about my presentation, I completely accept myself."
- Start tapping. Using your fingertips, gently tap five to seven times on the following points while repeating a reminder phrase, which is a shortened version of your setup statement, such as "This anxiety":
- Side of the hand (karate chop point)
- Top of the Head
- Eyebrow (inner corner)
- Side of the Eye
- Under the Eye
- Under the Nose
- Chin
- Collarbone
- Under the Arm (about 4 inches below the armpit)
After completing a round of tapping, pause and assess the intensity of your emotions. If the intensity is high, repeat the process, adjusting your words as needed to reflect any new emotions or insights.
Once the intensity has decreased, affirm yourself using positive statements, such as "I am calm and confident."
Techniques like EFT and practices rooted in Chinese medicine may not yet be mainstream. However, they are steadily gaining recognition as more people seek practical ways to connect the mind and body for emotional healing. While it can produce noticeable results quickly, some deeper issues may require practice or guidance from a professional.
Incorporating EFT into your routine can help reshape how you respond to stress and setbacks, fostering emotional growth. With consistency, these small and intentional steps can enhance your well-being and help you to take greater control of your overall quality of life.
Take this quick, science-backed test if you are curious about the current state of your well-being: WHO-5 Well-Being Index
A similar version of this article can also be found on Forbes.com, here.