EFT Tapping Chart | What is EFT Tapping?

Introduction to EFT Tapping

In the world of alternative therapies, EFT Tapping stands out as a powerful and accessible technique for promoting emotional and physical well-being. Rooted in ancient Chinese acupressure and modern psychology, EFT, or Emotional Freedom Technique, involves tapping on specific meridian points while focusing on an issue or concern. Let’s delve into the fascinating world of EFT Tapping, exploring its origins, mechanics, benefits, and practical applications.

How EFT Tapping Works

At its core, EFT Tapping operates on the principle that unresolved emotional issues contribute to physical and psychological distress. By tapping on meridian points, energy flow is restored, and the emotional intensity around a particular issue is diminished. This process is believed to neutralize negative emotions, offering relief and creating a pathway to emotional freedom.

EFT Tapping Chart

Understanding the mechanics behind EFT Tapping unveils a fascinating interplay between ancient principles and modern psychology. This technique, rooted in both Chinese acupressure and cognitive therapies, operates on the premise that unresolved emotional issues contribute to physical and psychological distress. Let’s explore the key elements of how EFT Tapping works:

1. Energy Meridians and Acupressure Points

    • EFT Tapping is based on the concept of energy meridians, channels through which life energy, or “qi,” flows in the body according to traditional Chinese medicine. Tapping on specific acupressure points associated with these meridians is believed to stimulate the flow of energy, addressing blockages and imbalances.

2. The Tapping Sequence

    • The core of EFT involves a specific tapping sequence on key meridian points while focusing on a particular issue or emotion. These points include the top of the head, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, and under the arm. This sequence is repeated while the individual verbalizes their feelings and concerns.

3. Disruption of the Stress Response

    • Tapping on these acupressure points is thought to send calming signals to the amygdala, the part of the brain responsible for the stress response. This process interrupts the “fight or flight” reaction, signaling to the brain that the perceived threat is diminishing.

4. Emotional Freedom Technique (EFT)

    • The name “Emotional Freedom Technique” reflects the goal of this practice—to achieve emotional freedom by releasing the emotional charge associated with specific issues. The tapping sequence is akin to a reset button for the nervous system, allowing individuals to approach challenges with greater emotional balance.

5. Reduction of Emotional Intensity

    • As the individual taps and verbalizes their emotions, the intensity of those emotions is often reported to decrease. This reduction in emotional intensity is a key aspect of how EFT Tapping works, providing individuals with a tangible tool to manage and process their feelings.

6. Restoration of Energy Flow

    • By tapping on meridian points, EFT is believed to remove energy blockages that contribute to emotional and physical discomfort. This restoration of energy flow is essential for overall well-being, promoting a sense of balance and vitality.

7. Neuroplasticity and Cognitive Restructuring

    • EFT Tapping also aligns with principles of neuroplasticity—the brain’s ability to reorganize and adapt. The repetitive tapping sequence, combined with focused verbalization, may contribute to cognitive restructuring, enabling individuals to create new, healthier patterns of thought and emotional response.

8. Holistic Approach to Healing

    • Unlike some therapeutic approaches that focus solely on the mind or body, EFT Tapping embraces a holistic perspective. By addressing the mind-body connection and the interconnectedness of emotional and physical health, this technique offers a comprehensive approach to healing.

In essence, EFT Tapping works by harmonizing the body’s energy system, interrupting stress responses, and providing a structured method for processing and releasing unresolved emotions. Whether used for stress reduction, emotional healing, or enhancing overall well-being, the simplicity and effectiveness of EFT Tapping make it a valuable tool for those seeking emotional freedom and balance.

Benefits of EFT Tapping

The benefits of EFT Tapping are wide-ranging. From reducing stress and anxiety to promoting emotional healing and addressing physical ailments, this technique has garnered attention for its holistic approach to well-being. Numerous studies have explored the positive impact of EFT on mental health, showcasing its potential as a valuable tool for self-care.

Embracing the practice of EFT Tapping offers a multitude of benefits that span the realms of emotional, mental, and physical well-being. Let’s delve into the transformative advantages that individuals may experience through the consistent application of this unique technique.

1. Stress Reduction

    • EFT Tapping has demonstrated efficacy in reducing stress levels by addressing the emotional components that contribute to heightened stress responses. Tapping on specific meridian points helps to recalibrate the body’s stress mechanisms, fostering a sense of calm and relaxation.

2. Anxiety Management

    • Individuals grappling with anxiety disorders may find relief through EFT Tapping. By tapping on acupressure points, this technique may interrupt the cycle of anxious thoughts, providing a practical tool for managing and mitigating anxiety symptoms.

3. Improved Emotional Well-Being

    • The core of EFT lies in its ability to address and release pent-up emotions. Engaging in tapping sequences can lead to a profound sense of emotional release and balance, promoting overall emotional well-being and resilience.

4. Enhanced Energy Flow

    • EFT is rooted in the concept of energy meridians, channels through which energy flows in the body. Tapping on these meridian points is believed to remove energy blockages, facilitating a smoother flow of vital energy and promoting a sense of vitality.

5. Better Sleep Quality

    • Many individuals struggling with insomnia or disrupted sleep patterns have reported improvements after incorporating EFT Tapping into their bedtime routines. By addressing underlying stress or emotional issues, EFT contributes to a more restful and rejuvenating sleep experience.

6. Pain Management

    • Chronic pain sufferers may find relief through EFT Tapping. While not a substitute for medical treatment, tapping has been associated with a reduction in the perception of pain, offering a complementary approach to pain management.

7. Increased Emotional Resilience

    • Regular practice of EFT Tapping cultivates emotional resilience, empowering individuals to navigate life’s challenges with greater ease. By addressing and releasing negative emotions, individuals become more adept at bouncing back from setbacks.

8. Boosted Self-Esteem and Confidence

    • Tapping can be a powerful tool for addressing limiting beliefs and self-doubt. As individuals release negative thought patterns, they often experience a boost in self-esteem and confidence, fostering a more positive self-perception.

9. Coping with Trauma and PTSD

    • EFT Tapping has shown promise in helping individuals cope with trauma and post-traumatic stress disorder (PTSD). By addressing the emotional impact of traumatic experiences, individuals may find relief and a pathway to healing.

10. Enhanced Focus and Clarity

    • Clearing emotional clutter through EFT can contribute to improved mental focus and clarity. By addressing emotional blockages, individuals may experience a greater ability to concentrate and make decisions with a clear mind.

11. Better Relationship with Food

    • For those struggling with emotional eating or unhealthy relationships with food, EFT Tapping can be a valuable tool. By addressing underlying emotions, individuals may find it easier to make healthier choices and break free from emotional eating patterns.

12. Improved Immune Function

    • There is some evidence to suggest that EFT Tapping may positively influence immune function. By reducing stress and promoting emotional well-being, individuals may experience a strengthened immune response.

Incorporating EFT Tapping into your routine can be a journey towards holistic well-being, offering a range of benefits that extend beyond the immediate moments of tapping. As with any practice, consistency and an open mind are key to unlocking the full potential of EFT for your health and happiness.

Getting Started with EFT Tapping

For those new to EFT Tapping, the process might seem unfamiliar, but it’s surprisingly simple. Begin by identifying an issue or emotion you’d like to address, rate its intensity on a scale of 0 to 10, and then follow a sequence of tapping on specific points while verbalizing your feelings. This step-by-step approach is accessible to anyone, making EFT Tapping a self-help technique that can be practiced in the comfort of your own space.

Embarking on the journey of EFT Tapping is a simple yet powerful step towards enhancing your emotional well-being. Whether you’re new to this technique or looking to refine your practice, the following step-by-step guide will help you get started with EFT Tapping:

1. Identify Your Issue

  • Begin by identifying the specific issue or emotion you want to address. It could be stress, anxiety, a past trauma, or any other emotional concern. Be clear about what you want to focus on during the tapping session.

2. Rate the Intensity:

  • On a scale of 0 to 10, assess the intensity of the issue. This provides a baseline for tracking changes throughout the tapping session. A higher number indicates greater emotional intensity.

3. Setup Statement:

  • Craft a setup statement that acknowledges the issue and affirms self-acceptance. For example, “Even though I feel [state the issue], I deeply and completely accept myself.” Repeat this statement three times while tapping on the karate chop point (the fleshy part on the side of your hand).

4. Tapping Sequence:

  • Follow the tapping sequence on specific acupressure points while repeating short phrases related to the issue. The sequence includes tapping:
    • Top of the head
    • Eyebrow
    • Side of the eye
    • Under the eye
    • Under the nose
    • Chin
    • Collarbone
    • Under the arm

5. Verbalization:

  • As you tap on each point, verbalize your feelings and concerns. Be honest and specific about the emotions you’re experiencing. This verbalization helps to bring the issue to the forefront of your awareness.

6. Check-In:

  • After one round of tapping, pause and reevaluate the intensity of the issue. Note any changes in your emotional state. If the intensity has decreased, you can continue tapping or shift your focus to related aspects.

7. Repeat as Needed:

  • Continue the tapping sequence, addressing different facets of the issue or related emotions. You can repeat the process until you feel a sense of resolution or until the intensity reaches a low level.

8. Closing Affirmation:

  • Conclude the session with a positive affirmation. For example, “I choose to release this issue and embrace peace and calm.” This helps to anchor a more positive mindset.

9. Reflect and Journal:

  • Take a few moments to reflect on the tapping experience. Journaling your thoughts and any insights gained can enhance the effectiveness of the practice and provide a record of your progress over time.

10. Consistency is Key:

  • EFT Tapping is most effective with regular practice. Consider integrating it into your daily or weekly routine to experience cumulative benefits over time.

Remember, EFT Tapping is a personal and adaptable practice. Feel free to tailor the phrases and focus areas to suit your individual needs. As you become more comfortable with the process, you’ll likely discover its versatility in addressing a wide range of emotional challenges. So, tap into the potential of EFT and empower yourself on the path to emotional freedom.

EFT Tapping for Emotional Healing

One of the standout features of EFT Tapping is its effectiveness in addressing emotional wounds. Whether it’s past traumas, fears, or anxieties, this technique provides a unique avenue for emotional release. Through tapping, individuals can process and release bottled-up emotions, paving the way for a more balanced and emotionally resilient life.

EFT Tapping and Physical Health

The mind-body connection is a key focus in EFT Tapping, acknowledging that emotional well-being directly impacts physical health. Numerous practitioners have reported improvements in various physical conditions after incorporating EFT into their routines. While it’s not a replacement for traditional medical care, EFT Tapping can complement existing therapies and contribute to overall wellness.

EFT Tapping vs. Traditional Therapies

In comparing EFT Tapping to traditional therapeutic approaches, some distinct advantages emerge. EFT is non-invasive, easily accessible, and often produces rapid results. Unlike traditional talk therapies, it doesn’t require individuals to extensively delve into the details of traumatic experiences, making it a gentler option for those seeking emotional relief.

Common Misconceptions about EFT Tapping

As with any innovative approach, EFT Tapping has faced its share of misconceptions. Skeptics often question its scientific basis or dismiss it as a placebo effect. However, research and numerous success stories attest to its legitimacy. EFT Tapping is rooted in the principles of energy meridians and draws on the body’s innate healing abilities.

Success Stories with EFT Tapping

Real-life success stories highlight the transformative potential of EFT Tapping. Individuals have reported significant improvements in conditions ranging from chronic pain to debilitating anxiety. While results may vary, the abundance of positive testimonials underscores the value of exploring EFT as a complementary tool for personal growth and well-being.

EFT Tapping in Everyday Life

Integrating EFT into daily life doesn’t require a significant time investment. Whether it’s a quick tapping session in the morning or a brief moment of reflection during a stressful day, incorporating EFT can be a seamless process. Consistency is key, and even small, regular sessions can contribute to a cumulative positive impact on emotional and physical health.

EFT Tapping for Specific Issues

Tailoring EFT Tapping to address specific issues is a key aspect of its versatility. Whether you’re dealing with work-related stress, phobias, or relationship challenges, EFT can be adapted to suit your needs. Expert advice on customizing tapping sequences for different concerns empowers individuals to take charge of their emotional well-being.

Professional EFT Practitioners

While self-help is a fundamental aspect of EFT Tapping, some individuals prefer guidance from certified EFT practitioners. These professionals bring expertise and a structured approach to sessions, guiding clients through tailored tapping sequences. Finding a qualified EFT practitioner ensures a supportive environment for those seeking more personalized assistance.

Research and Studies on EFT Tapping

The scientific community has taken an interest in EFT Tapping, with a growing body of research supporting its efficacy. Studies have explored its impact on stress reduction, anxiety management, and even physical conditions. The integration of EFT into mainstream therapeutic practices continues to evolve, expanding its recognition as a valuable

tool for holistic well-being. Recent research has delved into the neurobiological mechanisms behind EFT, shedding light on how tapping on meridian points may influence the brain’s stress response and emotional regulation.

Common Challenges in EFT Tapping

While EFT Tapping is generally well-tolerated, individuals may encounter challenges along their journey. Common issues include difficulty in pinpointing specific emotions, feelings of skepticism, or struggles with consistency. Addressing these challenges is an integral part of the EFT process. Recognizing and overcoming obstacles contributes to a more fulfilling and effective tapping experience.


In conclusion, EFT Tapping emerges as a versatile and accessible tool for enhancing emotional and physical well-being. Its integration of ancient wisdom and modern psychology offers a unique approach to addressing the complexities of human emotions. Whether used as a self-help technique or with the guidance of a certified practitioner, EFT Tapping provides a pathway to emotional freedom and improved overall health.

Get ready to embark on a journey of self-discovery and healing by exploring the transformative power of EFT Tapping. Take the first step towards a more balanced and harmonious life, where emotional resilience and physical well-being go hand in hand.

FAQs (Frequently Asked Questions)

  1. Is EFT Tapping scientifically proven?
    • While more research is needed, existing studies suggest that EFT Tapping can have positive effects on emotional well-being and stress reduction.
  2. How long does it take to see results with EFT Tapping?
    • Results vary, but some individuals report experiencing positive changes after just a few sessions. Consistency is key.
  3. Can I practice EFT Tapping on my own, or do I need a practitioner?
    • EFT can be practiced independently, but some individuals may benefit from the guidance of a certified EFT practitioner, especially for more complex issues.
  4. Are there any side effects of EFT Tapping?
    • EFT is generally safe, with minimal side effects. However, individuals may experience temporary emotional intensity during sessions.
  5. Can EFT Tapping be used alongside traditional therapies?
    • Yes, EFT can complement traditional therapies. It’s essential to inform your healthcare provider if you’re incorporating EFT into your wellness routine.


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