Search
  • Rebecca Fry

EFT Tapping

Updated: May 10, 2020



Alleviating anxiousness and calming the stress response.

During this strange time when we are required to act very differently to the way we might normally; we may find that we are feeling more on edge than usual - more anxious, worried or confused. These feelings stem from our natural fight, flight or freeze response – which is cleverly in place to keep us safe. However, with EFT (Tapping) - we have a simple technique literally at our fingertips, which calms that amygdala stress response and helps us find that place of peace and calm within, no matter what is going on around us.


Here are the main EFT Tapping points used (*images EFT international):


During the COVID19 pandemic, EFTi (a governing body for practitioners) suggest not using the Under-Nose point for now - however you can imagine tapping this point or visualise a spark of energy here in order to activate it energetically.

To help calm an anxious or worried mind, take some deep breaths in through the nose to the count of four (filling the belly and hold for two counts) and release through the mouth to the count of six - then follow a few short rounds of tapping.


If you can score the emotion that you are feeling out of ten – that will give you a measurable number to work with e.g. I feel 9/10 anxious, worried or confused.


Using two or three fingers, tap gently but firmly on the Side of the hand SH (also known as Karate Chop point - KC) and say:

Even though I’m so worried about everything that is happening right now, I am safe right now. Even though I can feel this anxiousness in my body and mind*, I acknowledge it and I trust that I am safe in this moment. Even though I feel these anxious feelings and am very worried - I accept myself completely, I honour these feelings and am open to releasing them now and open to feeling safe. *It’s very beneficial to describe HOW the anxiousness feels in your body e.g. a knot in my stomach, shivering sensations on my skin, pain in my head and behind my eyes, feeling nauseous.


Then go to the points below, tap gently but firmly again using two or three fingers and say:

Eyebrow (EB): I am so worried Side of Eye (SE): I am feeling so anxious (e.g. feel so nauseous/such knots in my stomach/such pressure in my head) Under the Eye (UE): I can feel this anxiousness (nausea / pain / knot etc. ) in my body and mind Under the nose (UN): all these concerns and worries that I have right now Chin (Ch): feeling these anxious feelings in my body now Collar Bone (CB): all this anxiety I feel, all these worries I have Under the Arm (UA): I don’t know what to do. What can I do? Top of Head (TH): I’m so worried and confused (and feel so e.g. nauseous / shivery / knotted up - or whatever you feel - just verbalise it).

Tap through these points a few times until you begin to feel some relief (check in with your score out of ten – has it gone down? It may have crept up – which isn’t unusual, so just keep tapping until you feel some relief).

You may begin to yawn or sense a shift in energy within your body in some other way (rumbling tummies or just a sense of relaxation beginning to wash over you).

SH (KC):Even though I feel this remaining worry / anxiousness - I am safe and I am open to releasing these feelings that no longer serve me now Even though I can still feel some anxiousness in my body and mind, I acknowledge this, I trust that I am safe in this moment and I am open to releasing these remaining feelings that do not serve me Even though I still feel these anxious feelings and am still worried - I accept myself completely, I honour these feelings and am open to releasing them now and I am open to trusting that I am safe.

Then go to the points below, tap gently but firmly again using two or three fingers and say:

Eyebrow (EB): These remaining anxious feelings (e.g. this remaining knot in my stomach etc) Side of Eye (SE): I still feel some anxiousness (e.g. in my stomach, in my chest, in my head) Under the Eye (UE): I can still feel some anxiousness in my body and mind (e.g. the knot is less tight, but I still feel it) Under the nose (UN): all these remaining concerns and worries Chin (Ch): still feeling these anxious feelings in my body Collar Bone (CB): all this remaining anxiety I feel, all these worries I still have Under the Arm (UA): I don’t know what to do. What can I do? Maybe I can be open to releasing them now. Top of Head (TH): Open to releasing these remaining worries and concerns now. Open to letting go of this confusion and fear now.


Tap on these phrases (or whatever feels right for you) for a few rounds and check in again with your score out of ten.


Once you feel less than a 4/10 you can begin an EFT Choices round:

SH / KC: Even though I feel some remaining anxiety about this situation I love, honour and accept myself and I am open to releasing the fear and embracing inner peace and calm now. Even thought I may still feel some anxiousness in my body about what is happening, I love and accept myself and honour all my feelings and I choose to release the fears that do not serve me and tune into my peaceful centre now.

Even though I can feel this remaining anxiousness regarding my present situation, I love and accept myself completely and I honour these feelings and I now choose to release the fear and anxiousness in order to embrace inner peace and calm now. I am safe.

You can of course alter the words so that they feel authentic to you and use those which reflect the releasing of fear and anxiety, the honouring of yourself and your feelings and the embracing of inner peace and calm.


Then go to the points below once more, tap gently but firmly again using two or three fingers and say:

Eyebrow (EB): These remaining anxious feelings (e.g. this knot that is still in my stomach / this remaining pressure in my head). Side of Eye (SE): Releasing them now and tuning into my peaceful centre Under the Eye (UE): Any remaining anxiousness in my body and mind (e.g. this remaining knot in my stomach) Under the nose (UN): I choose to release now and trust that I am safe and peacefully centred Chin (Ch): The last remaining anxious feelings in my body and mind Collar Bone (CB): I choose to release them now and trust in my inner calm. I am safe right now. Under the Arm (UA): What can I do? What if the anxious feelings come back? Top of Head (TH): I choose to be open to releasing them now and to let go of this confusion and fear. I trust in my true calm state of being, in finding my peaceful centre and I trust that all is well. I am safe.

Take a deep breath in through the nose for the count of four (filling the belly), hold for the count of two and release out through the mouth for the count of six.


Revisit your initial score out of ten and repeat any stage of this process when feeling anxious, worried or confused.

18 views0 comments

Recent Posts

See All