Exercises To Calm Your Anxious Thoughts
EFT Tapping for Regulation Support (adults included).
What Is Emotional Freedom Technique (EFT) Tapping?
If you’ve ever wished you had a tool to calm your mind in the middle of a stressful moment, EFT tapping might be exactly what you’re looking for. It’s one of those practices that sounds a little odd when you first hear about it (yes, you literally tap on your face and body while talking about your feelings), but once you try it, you realize how powerful it can be.
I use EFT myself, and I also teach it, because it’s such a simple and effective way to release emotional intensity, shift stuck energy, and bring yourself back into balance.
So, what exactly is EFT tapping?
EFT, or Emotional Freedom Technique, is often called “tapping” or “psychological acupressure.” It’s based on the same meridian points used in acupuncture, but instead of needles, you use your fingertips to gently tap on these points while focusing on something you want to shift—like anxiety, stress, or even physical discomfort.
The idea is that negative emotions and experiences disrupt the body’s natural energy flow. By tapping, you’re sending calming signals to your brain (specifically the amygdala—the stress center) and reminding your body it’s safe. This helps reduce the emotional charge tied to whatever you’re working on.
I like to think of it as pressing the “reset” button for your nervous system.
How EFT Tapping Works
Here’s the simple breakdown:
Identify the issue. Pick one thing at a time. (Example: “I feel nervous about this presentation.”)
Rate the intensity. On a scale of 0–10, how strong is the feeling right now?
Create your setup phrase. Something like: “Even though I feel nervous about this presentation, I deeply and completely accept myself.”
Tap the points. Using your fingertips, tap through a series of meridian points while repeating a short reminder phrase (like “this nervousness about my presentation”).
Check in. Rate the intensity again. Most of the time, it drops after a round or two. If it hasn’t, you can repeat the process.
The main tapping points are:
Side of hand (karate chop point)
Eyebrow
Side of eye
Under eye
Under nose
Chin
Collarbone
Under arm
Top of head
You don’t need to be perfect—just follow the general order and keep your focus on the issue.
What Can You Use EFT Tapping For?
Honestly? A lot. People use tapping for:
Stress and anxiety (I use it before big events or when my brain won’t stop racing).
Trauma and PTSD (it’s been studied with veterans and shown really promising results).
Physical pain (because the body and emotions are so connected).
Confidence and self-esteem (especially helpful when you’re dealing with negative self-talk).
Research is still catching up, but I’ve seen and experienced how powerful it can be in real life.
A Few FAQs I Get About EFT
“Is it like EMDR?”
Not quite. EFT uses tapping on energy points while focusing on emotions. EMDR uses bilateral stimulation (like eye movements) to reprocess trauma. Different approaches, both effective in their own ways.
“Are there side effects?”
Not really. It’s safe and non-invasive. Sometimes, if you’re tapping on something really emotional, you might cry or feel a wave of release—that’s normal (and usually a good sign).
“Can I do this on my own?”
Yes! That’s one of the best parts. You can learn the sequence quickly and use it anytime, anywhere. For deeper or more complex trauma, I recommend working with a trained practitioner for extra support.
The Takeaway
EFT tapping is simple, gentle, and surprisingly effective. You don’t need fancy equipment, you don’t need hours of practice—you just need your hands and a willingness to be present with yourself for a few minutes.
For me, it’s become one of those go-to tools in my “regulation toolkit.” Whether I’m helping a client move through an old belief, calming my own stress before something big, or just needing a reset on a hard day—tapping works.
It may look a little funny, but once you feel the shift, you’ll see why so many people swear by it.
Quick Key Takeaways:
EFT = tapping on meridian points while focusing on an emotion or issue.
It’s been shown to help with PTSD, anxiety, stress, pain, and self-esteem.
The 5-step process is easy to learn and repeat.
It’s safe, non-invasive, and can be practiced anywhere.
It’s not a replacement for therapy, but it’s a powerful tool for everyday regulation.
