the simple version
What is EFT Tapping
and can it help you?
A gentle, honest introduction to one of the most accessible emotional wellness tools available - and how to try it for yourself today.
the simple version
Tapping is exactly what it sounds like
EFT (Emotional Freedom Technique), also known as tapping, is a simple practice where you gently tap on specific points on your face and body while focusing on something that's troubling you. That's really it.
It sounds almost too simple. But there's solid science behind why it works, and millions of people use it daily to manage anxiety, improve sleep, process difficult emotions and feel more in control of their lives.
You don't need any equipment, any experience or any particular belief system. You just need your fingertips and a few minutes.
"The goal isn't to pretend everything is fine. It's to gently reduce the emotional charge around what isn't — so you can think more clearly and feel more like yourself."
Where You Tap
Nine gentle points on your face and body
EFT uses a sequence of nine acupressure points, the same meridian points used in traditional Chinese medicine for thousands of years. Tapping on these points while focusing on a feeling or problem sends a calming signal to your nervous system.
You don't need to memorise them all at once. In a guided session, you simply follow along and tap where you're shown. Within a few sessions it becomes second nature.
How to Tap
Use two or three fingertips and tap firmly but gently - enough to feel it, not enough to hurt. Aim for five to seven taps on each point before moving to the next. There's no perfect technique. You can tap on either side of the body, or both, it works equally well.
The 9 EFT Tapping Points
How It Works
A typical tapping session in four steps
1. Identify what's bothering you
You begin by tuning into a specific feeling, memory, physical sensation or worry. It could be the anxiety you feel before a difficult conversation, the tension in your shoulders, or a thought that keeps looping. The more specific you are, the more effective the tapping tends to be.
You rate your distress from 0 to 10 — this helps you notice the shift
2. Set up with a simple statement
While tapping the side of your hand (aka karate chop point), you repeat a setup statement that acknowledges the problem and offers self-acceptance. Something like: "Even though I feel this anxiety, I deeply and completely accept myself." This isn't about pretending to feel positive — it's about being honest with where you are.
3. Tap through the points
You move through the sequence of tapping points — eyebrow, side of eye, under eye, under nose, chin, collarbone, under arm, top of head — while saying short reminder phrases that keep your focus on the feeling. In a guided session, your practitioner or video guide does this with you.
Each round takes around 60 to 90 seconds
4. Check in and notice the shift
After one or more rounds, you pause and check back in. What does that feeling score now? Many people notice a reduction after just one round. Some issues need more rounds or more sessions — but even a small shift in the moment can be meaningful.
Rate your distress again from 0 to 10 — Most people notice something within their first session
Want to go deeper?
The free Tapping Essentials course teaches you how to tap on your own, whenever you need it. Six short lessons, under 30 minutes, and yours to keep. Simply create your free account and start.
📋 Also included: Your free Tapping Planner to track your practice and progress