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How to use EFT to manage your emotions

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What is EFT?

EFT is a technique used to help people manage emotions, particularly around distressing events, and experience self soothing. EFT stands for Emotional Freedom Technique. It may also be referred to as EFT tapping or just tapping. EFT has been called “needless acupuncture for emotions” because it uses meridians, like acupuncture, and is a combination of Chinese energy medicine and Western Therapies (cognitive behavioral, exposure, and talk therapy). 

How does EFT work?

EFT combines tapping motions on the body, thinking of a distressing/anxiety-provoking event and an affirmation statement. When you combine a distressing thought (fear of spiders, anxiety around workload, etc) with EFT tapping (soothing) you are engaging both the fear response and the safety response at the same time. The brain is tasked with trying to make sense of two conflicting thoughts – safety and fear. The way the brain processes this is to create a new, neutral, neural pathway that overrides the fear response. Essentially, you are training your brain to have a neutral response to the distressing thought instead of a fearful one.

What Symptoms/Issues is EFT effective with? 

EFT can be used for daily stressors and worries. It can also be effective for folks experiencing anxiety and depression, PTSD, self esteem issues, phobias, pain, cravings, athletic performance and relationship stress.

How do you “do” EFT? 

EFT works by tapping on designated points lightly and usually with a pointer and middle finger while simultaneously repeating an affirmation statement.

There are 9 main tapping points:                                                     

-Top of the head/crown

-Side of the eye

-Under the nose


-Side of the hand


-Under eye

-Chin point/crease

-Under arm

The affirmation statement has 3 components: 

  1. “Even though”
  2. The problem i.e. fear of spiders, anxiety around workload
  3. Affirmation “I completely love and accept myself”.

All together it looks like this “Even though I feel so anxious about my workload, I completely love and accept myself”. A phrase like this will be repeated as you tap on various parts of your body. For example, you will repeat the statement over and over (or maybe you come up with variations) as you begin tapping on the top of your head, side of your eyes, etc. as you move through the various points. 

Below is an video of EFT for frustration, anger, and annoyance with work tasks:

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