How Emotional Freedom Technique (EFT) Can Help You Heal Your Life

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Emotional Freedom Technique (EFT), aka “tapping”, might look a little strange at first, but it’s a powerful mind-body practise that blends acupressure with therapeutic tools like cognitive behavioural therapy and exposure therapy to help calm stress and anxiety, amongst many other things. While it’s not a replacement for professional mental health support, it’s often explored in a masters in counseling program online or similar mental health training, so it’s certainly worth adding to your self care routine and doing just that is easy. 

How EFT Works

Think of EFT (Emotional Freedom Technique) as a cross between acupressure and talk therapy, with a little good juju magic sprinkled in. The idea is simple: you gently tap on specific meridian points on your body (like your face, chest, and hands) while focusing on an emotional challenge you’re facing, such as stress, anxiety, fear, overwhelm, you name it. It’s based on the principle that negative emotions and stress are linked to disruptions in the body’s energy system.

These tapping points come from Traditional Chinese Medicine and are believed to help rebalance your body’s energy flow. At the same time, you’re acknowledging the issue out loud, similar to what you’d do in therapy. This combo of physical touch and emotional expression sends a signal to your nervous system that you’re okay.

EFT helps reduce cortisol (your body’s main stress hormone), so you feel more grounded, clear, and in control. It’s a beautiful blend of science and self-compassion, and the best part? You can do it anytime, anywhere with just your fingertips.

The Mind-Body Connection in EFT

You’ve probably heard the phrase “the body keeps the score” and unfortunately, it’s true. Our emotions show up in our bodies too. That tight chest when you’re anxious? The stomach knots before a difficult conversation? That’s the mind-body connection in action.

Emotional Freedom Technique (EFT) works by bridging that connection. As you tap on meridian points (a concept borrowed from Traditional Chinese Medicine), you’re physically engaging with your nervous system while emotionally acknowledging what you’re feeling. It’s like telling your body, “Hey, it’s safe to let this go.”

This blend of physical touch and emotional processing sends powerful signals to the brain especially the amygdala, which is responsible for fear and stress. As a result, your body shifts from fight-or-flight mode into a more relaxed, balanced state. That’s why EFT can feel so calming and grounding, even after just a few minutes.

The Tapping Process: Step-by-Step

One of the best things about EFT is how doable it is. You don’t need any special equipment and no appointment needed either; just your fingertips and a quiet place where you can wind down, uninterrupted, for a couple of minutes.

Here’s how you do EFT tapping:

1. Identify the issue.

Start by tuning into what’s bothering you. It could be anxiety, stress, overwhelm, or something more specific like fear of public speaking or trouble sleeping.

2. Rate the intensity.

On a scale from 0 to 10, how intense is the feeling? This helps you track your progress as you tap.

3. Create your setup statement.

This is a sentence that acknowledges the issue while showing yourself compassion. For example:
“Even though I feel anxious right now, I deeply and completely accept myself.”

4. Begin tapping on the meridian points.

Using your fingertips, gently tap through these points while repeating a reminder phrase (like “this anxiety”):

• Eyebrow (EB): Beginning of the eyebrow
• Side of the Eye (SE): Outer corner of the eye
• Under the Eye (UE): Below the pupil
• Under the Nose (UN): Above the upper lip
• Chin (CH): Center of the chin
• Collarbone (CB): Just below the collarbone
• Under the Arm (UA): About four inches below the armpit
• Top of the Head (TH): Center of the crown

Each point is tapped about five to seven times each time you focus on that area. 

5. Check in and repeat if needed.

After a round or two, pause and re-rate your intensity level. Still feeling the tension? Keep tapping until it softens.

This simple yet powerful process helps calm the nervous system, release stuck energy, and bring your body back to balance. The more you practice, the more naturally your body responds to the gentle taps as something so much more.

How Tapping Can Heal Your Life

Tapping isn’t just about calming down in the moment (although it’s amazing for that too). When practiced regularly, Emotional Freedom Technique can help you release long-held emotional patterns, rewrite limiting beliefs and create real shifts in your mental, emotional and even physical well-being.

Here’s just a glimpse of what EFT can support you with:

• Anxiety & Panic Attacks – Calm your nervous system and reduce overthinking.

• Chronic Stress & Burnout – Find emotional relief when life feels too heavy.

• Sleep Issues – Quiet your mind before bed and ease into deeper rest.

• Self-Worth & Confidence – Reframe old stories and tap into your inner power.

• Trauma Recovery – Gently process painful memories in a safe, supported way.

• Physical Pain – Many experience reduced pain by addressing emotional roots.

• Procrastination & Productivity Blocks – Clear mental clutter and gain clarity.

• Fear & Phobias – Desensitize your response to triggers in a soothing way.

Because EFT works with both the body and mind, it’s uniquely effective at creating long-lasting change. You’re not just talking through your emotions; you’re actively releasing them and over time, this can create a beautiful shift in your life.

It’s not magic but it can feel pretty close.

Tapping Towards Your Healing Goals