Tapping into calm

Emotional Freedom Tapping…or “EFT”, as it is commonly known…might feel a little “out there” when it’s first described to you. However, it’s a proven technique for dealing with stress and anxiety, and it’s worth a try next time you’re feeling overwhelmed.

EFT combines physical tapping on specific points of your body with verbal affirmations. This process helps you acknowledge and release painful emotions while making space for positive, empowering thoughts.

Perhaps best of all, EFT is a practice you can do anywhere, at any time, with or without a therapist. It’s a simple, free, and efficient way to find your own resilience and propel yourself out of whatever stress you’re facing.

Where to Tap

EFT involves tapping on certain points of your body that help release emotional blockages. Here’s a quick guide:

Karate chop: The fleshy edge of your hand, between your wrist and pinky finger.
Eyebrow: The beginning of your eyebrow, closest to your nose.
Side of eye: The bone on the outside of your eye.
Under eye: The bone directly under your eye.
Under nose: The area between your upper lip and nose.
Chin: The indentation below your lower lip.
Collarbone: Just below the bony tips of your collarbones.
Under arm: About four inches below your armpit.

With these points in mind, let’s explore how to use EFT to address stress.

EFT Step-by-Step for Stress Relief

Acknowledging and releasing painful emotions makes space for positive, empowering thoughts.

Emotional Freedom Tapping allows you to acknowledge the troublesome or intrusive thoughts you’re experiencing before you “clear” them out. Getting an opportunity to name your worries or self-doubts can immediately zap them of their power to control you, and allowing them to be said in a safe environment, while tapping, can allow you to process them, set them aside, and reassure yourself in a profound way.

1. Assess Your Feelings

Start by rating your level of stress or overwhelm on a scale from 1 to 10. This helps you track your progress.

2. Begin with the Karate Chop Point

Tap the karate chop point with your fingers while stating a “set-up statement.” This is a simple phrase acknowledging your feelings while offering self-acceptance.
Example:

“Even though I don’t feel like I can handle everything, I accept my limitations deeply and profoundly.”
“Even though my life feels out of control, I will choose acceptance and contentment with what I am able to accomplish and let the rest go.”

3. Move Through the Tapping Points

Tap on each of the points listed above for several seconds while verbalizing your thoughts. Be honest about what’s troubling you—it’s okay to let it all out.
Example phrases to verbalize while tapping each area:

Eyebrow: “I am so overwhelmed I can barely breathe.”
Side of eye: “There is no way I can get everything done and I’m afraid of that failure.”
Under eye: “If I can’t finish my work, I will lose my job.”
Under nose: “If I lose my job, what will happen to my family?”
Chin: “I have never felt good about my time management skills and now I’m responsible for me and other humans too.”
Collarbone: “I wish I could just hide away today and forget about it all.”
Under arm: “I can’t possibly get it all done so I’ll just give up and not even try.”

4. Pause for Forgiveness

Place your hand over your heart and take a moment to forgive yourself. This is a powerful step in releasing negative emotions.
Example:

“I forgive myself for having such little confidence in my abilities. I forgive myself for being so harsh and angry with myself. I forgive myself for not remembering all of the good work I do every single day.”

5. Replace with Positive Affirmations

After verbally “dumping” all of your negative thoughts, shift to positive, calming thoughts. Repeat these affirmations while tapping the points again:

Eyebrow - “Everyone has busy days and we all handle them the best we can.”
Side of eye - “I don’t need to be perfect. No one else is. Things don’t have to be excellent today…they just have to be.”
Under eye - “I don’t have to be perfect today. My worth doesn’t come from my productivity but from who I am as a child of God.”
Under nose - “I will do my best work if I can breathe deeply all day and work from a posture of rest.”
Chin - “I will love others well today because that is far more important than checking tasks off of a list.”
Collarbone - “I will be faithful today as I show up to work and to my home and to my children and that is worth a great deal to us all.”
Under arm - “I can absolutely tackle this day and even enjoy it. I will find ways of finding peace and beauty in every hour.”

6. Reassess Your Feelings

Check back in with your stress level. Has the intensity decreased? With practice, you’ll likely notice a significant shift.

EFT is a gentle but powerful tool that helps you process emotions, release self-criticism, and embrace resilience. The more you practice, the more natural it will feel—and the more effective it will become. Why not give it a try? Remember, you are worthy of kindness and care, especially from yourself.

Put It Into Practice

The best way to learn something is by teaching someone else!

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If you find that EFT works for you, or even just seems fascinating, guide a child or a friend through the process alongside of you as you practice. See how tapping can calm both of your nervous systems and provide some stability. Having someone remind you of the benefits of EFT can also help next time you feel overwhelmed and can’t remember how to help yourself.

Your New Portable Calming Tool for Overwhelming Days

Tapping into calm

Where to Tap