How to Use Tapping to Lower Anxiety
By Dr. Douglas Cowan, Psy.D.
Marriage and Family Therapist
Where is the control in your life? Is it within you—or is it the world acting upon you? This is called ‘locus of control,’ and it’s a central question in anxiety. Today, I want to share a self-regulation strategy that helps you reclaim your internal sense of safety and control: Emotional Freedom Technique, or tapping.
What Is EFT Tapping?
EFT is a simple, powerful method of tapping on specific points of the body—acupressure points—while using verbal affirmations. These tapping points correspond to the ends of cranial nerves that influence the parasympathetic nervous system. In short: it’s a way to signal your brain that everything is okay.
Why Does Tapping Work?
While research is ongoing, tapping appears to calm the limbic system, especially the amygdala, and stimulate the vagus nerve. This tells your nervous system to shift out of fight-or-flight and into rest-and-digest. It helps with emotional regulation, focus, and the ability to be present.
How to Tap: Step-by-Step
🟢 Step 1: Say out loud: “I take full and complete responsibility for myself and my life.”
- 🟢 Step 2: Tap the outer edge of your hand (karate chop point) and repeat three times:
- “Even though I feel stressed and overwhelmed, I can love and accept myself. I am loved by God. I am loved by others. I can be a blessing to the world today.”
Tapping Points and Sequence
Tap each of the following points gently 5–10 times while repeating a phrase like “feeling stressed”:
- – Around the eye socket (orbital bone)
- – Under the nose
- – Below the bottom lip (chin cleft)
- – Middle of the chest (clavicle area)
- – Under the arm (around the ribs)
- – Side of thumb
- – Side of each finger (skip ring finger)
- – Inside of the wrist
🟢 Step 4: Replace Stress with Intention
As you go through the second or third round of tapping, begin to replace your stress-focused statements with positive intentions. Examples:
- – “I can be a blessing to others today.”
- – “I can make a difference.”
- – “I am safe, I am calm, I am supported.”
Does It Really Work?
Yes. In just 10 minutes, tapping can dramatically lower your stress. One study participant shared how their anxiety before a stressful meeting dropped from an 8 to a 0 after three rounds of tapping.
Faith and Tapping
Many people find that incorporating affirmations of divine love and purpose during tapping deepens the effect. Statements like “I am loved by God” or “I can bring light to others today” can reinforce inner peace and purpose.
When to Use Tapping
- – In the morning before a stressful day
- – In the car before a difficult meeting
- – At night to release daily tension
- – Anytime you’re overwhelmed or anxious
Final Thoughts
Tapping is a portable, empowering tool. It calms the amygdala, lowers stress, and activates your body’s natural healing systems. Most of all, it gives you back a sense of agency—reminding you that you are not powerless in the face of anxiety.
*This article is for educational purposes only and does not replace medical or psychological treatment. Please consult your provider for personalized support.*