Tapping to Reduce Stress

Author: Nora Carnevale, Taproot Therapy Clinical Trainee

Tapping is a simple technique that can help anyone find relief from common stressors. It is also effective with deeper issues such as depression, anxiety, and insomnia. Several studies have evaluated the effectiveness of Tapping, and there is promising data to show its effectiveness, including one that determined Tapping to be an effective way to reduce anxiety in pre-surgical patients (Menevse & Yayla, 2024). Tapping is also commonly referred to as “Emotional Freedom Techniques.” 

Drawing on principles from ancient Chinese acupressure and modern psychology, tapping is partly based on the idea that meridian pathways, which are the pressure points used in acupuncture, improve energy flow and promote balance in the body. The places on the body that are frequently used are called EFT Tapping points and one uses their fingertips to gently tap them. The standard points that are used include the side of the hand, eyebrow, side of the eye, under the eye, under the nose, under the mouth, collarbone, under the arm, and the top of the head. The second part of tapping involves focusing on current issues, including any negative feelings. Some people do this by verbalizing statements or focusing on replaying memories. The tapping exercise begins with the current negative feelings, then progresses into releasing and moving toward a more positive framing. 

When in the midst of a stressful moment, the amygdala can activate a flight or fight response even when there is no imminent danger present. Tapping is thought to send a signal to the brain that there is no real danger, and it helps to lower the stress response, promoting a feeling of safety by calming the nervous system. Consciously thinking about or speaking about what is distressing can also serve to disrupt chronic stress cycles and keep us focused in the present moment. Since many physical issues such as insufficient sleep or pain can be exacerbated by stress, tapping can ultimately lead to relief in these areas as well. The practice of tapping is based on cultivating a mind-body connection and promoting compassion toward ourselves, and anyone can try it! 

If you are interested, below is a guided tapping exercise along with example statements to get started: 

1. The first step is to choose a challenging situation to focus on. This can be an unresolved problem, a troubling memory, fear, anxiety, or a physical issue. 
2. Next, use a scale from 0-10 to rate the intensity of the issue. 
3. Try to accept yourself as fully as possible, while also acknowledging the problem. Remember, accepting a situation is not the same as condoning or liking it. This part can be incorporated into a statement such as, “even though I am feeling anxious about work, I fully accept myself at this moment.” 
4. Begin to move through the tapping sequences, starting with the side of the hand. Use your fingers on one hand to gently tap the outer edge of the opposite hand for a few seconds, repeating the gentle tapping. While tapping through the sequence, you can voice more details about how you feel about the issue. For example: “my manager gave me some harsh feedback and I feel like it means I am doing a bad job” 
5. Next, tap above one eyebrow while continuing to voice your concerns in whatever way feels best. 
6. Move down to below one eye, and an example of continuing to vent about this topic could be to say “I am so stressed about all of this. I just don’t know how to get past this.” As you start to eventually feel some relaxation, you can start to reframe statements into positives. 
7. Tap the upper lip. An example of moving into positive statements while doing so would be to say, “I am so worried about this feedback from my manager because I really care.” 
8. Tapping the area between your chin and your lip, “I know I have received and incorporated feedback before and been okay.” Continue to tap while either repeating the positive statement or trying new versions. 
9. Tap each side of your collarbone 
10. Tap one side of the underarm below the armpit 
11. Conclude by tapping the top of the head while continuing to share positive thoughts, for example, “I can get through this and continue doing a great job at work.” 
12. After tapping, rate the intensity of the feelings again from a scale of 0-10

Feel free to repeat the tapping sequence several times. With some practice, you can find out what might feel best and most effective for you.


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References

Ortner, N. How does tapping work? All about EFT tapping. The Tapping Solution. 
https://www.thetappingsolution.com/blog/how-does-tapping-work/?lid=i9cdd3qps7mh
The Tapping Solution. What Is EFT Tapping? Beginner's Guide to Emotional Freedom Technique. 
https://www.thetappingsolution.com/eft-tapping/#sequence
Menevse, S, Aysegul, Y. (2024). Effect of Emotional Freedom Technique applied to patients before laparoscopic cholecystectomy on surgical fear and anxiety: a randomized controlled trial. Journal of PeriAnesthesia Nursing. 
https://doi.org/10.1016/j.jopan.2023.07.006