In today’s fast-paced world, anxiety has become a common struggle for many. While traditional methods of managing anxiety, such as therapy and medication, are well-known, there’s a powerful yet simple technique that often goes under the radar—Tapping, or the Emotional Freedom Technique (EFT). This holistic approach, tapping for anxiety combines the principles of acupuncture with psychology, offering a quick and effective way.
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What is EFT Tapping?
EFT Tapping, short for Emotional Freedom Technique, is a self-help tool that combines elements of ancient Chinese acupressure and modern psychology. The basic idea behind EFT is to tap on specific points on your body, known as meridian points while focusing on a particular issue that is causing you distress—like anxiety. These meridian points are believed to be energy hotspots in the body.
Thus, by tapping on them while acknowledging negative emotions or physical sensations, you can help release the blocked energy. This, in turn, reduces stress and anxiety. The process is simple and can be done anywhere. It usually involves identifying the issue you want to address, rating the intensity of your feelings on a scale of 1 to 10, and then tapping on a sequence of meridian points while repeating a specific phrase that acknowledges the problem and promotes self-acceptance.
How Do You Do Tapping For Anxiety?
Tapping for anxiety involves a few simple steps that you can easily follow on your own. Here’s a step-by-step guide:
Identify the Issue
Begin by pinpointing the specific anxiety or stress that you want to address. This could be a general sense of anxiety, a particular fear (like public speaking or flying), or even a physical symptom of stress, such as a tight chest or a racing heart. The more specific you can be, the better. For example, instead of just thinking “I feel anxious,” try to identify why you feel anxious: “I’m anxious because I have a big presentation tomorrow” or “I’m stressed about an upcoming exam.”
Rate the Intensity
Once you’ve identified the issue, the next step is to gauge how intense your feelings are. Use a scale from 0 to 10, where 0 means you feel no anxiety at all and 10 means you’re experiencing the highest level of anxiety possible. This step is crucial because it provides a baseline to measure your progress as you tap. If, for example, your anxiety about the upcoming presentation is at a level 8 before you start tapping, you can check back in after the session to see if the number has decreased.
Set-Up Statement
It acknowledges the anxiety or stress you’re feeling while also promoting self-acceptance. This statement is usually phrased to identify the problem and include a phrase of self-acceptance. For example, you might say, “Even though I feel anxious about this presentation, I deeply and completely accept myself,” or “Even though I’m stressed about this exam, I choose to remain calm and confident.” You repeat this set-up statement three times while tapping on the Karate Chop point (the outer edge of your hand, on the side below your pinky finger). This step sets the tone for the tapping session and prepares your mind to focus on the issue.
Tap Through the Sequence
Now you’re ready to start the actual tapping process. You’ll tap on a series of meridian points on your body, following a specific sequence, while repeating a reminder phrase that keeps your focus on the issue. Here’s a detailed look at each of the tapping points:
- Eyebrow (EB): Start at the inner edge of your eyebrows, closest to the bridge of your nose. Tap gently with two fingers on each side of your face, or just one side if that’s more comfortable.
- Side of the Eye (SE): Move to the outer corners of your eyes, tapping on the bone just beside your eye.
- Under the Eye (UE): Next, tap just below your eyes, on the top of the cheekbones. This point is directly under your pupil when you look straight ahead.
- Under the Nose (UN): Tap on the area between your nose and upper lip. This point is just above the center of your lip.
- Chin (CH): Tap in the indentation between your lower lip and the tip of your chin.
- Collarbone (CB): Tap on the point where your collarbone meets your breastbone. To find this point, move about an inch below the base of your throat, then go slightly to the left or right until you feel a tender spot.
- Under the Arm (UA): Tap on the side of your body, about four inches below your armpit. For women, this point is usually where the bra strap lies.
- Top of the Head (TH): Finally, tap on the crown of your head, right in the center.
As you tap each point, repeat a simple reminder phrase like “this anxiety” or “this stress.” This keeps your mind focused on the issue you’re working on. Tap each point about 5-7 times before moving on to the next one.
Reassess the Intensity
After completing the tapping sequence, pause for a moment, take a deep breath, and reassess your anxiety level. Use the same 0 to 10 scale that you used before you started tapping. Ask yourself, “How do I feel now? Has the intensity of my anxiety decreased?” If the number has gone down, that’s a good sign the tapping is working. If your anxiety level is still high, you can repeat the tapping sequence until you feel a more significant reduction.
Close with a Positive Affirmation
Once you’ve lowered your anxiety to a comfortable level, it’s beneficial to end the session on a positive note. Continue tapping through the points while saying affirmations that reinforce a sense of calm, confidence, and well-being. For example, you might say, “I am calm and in control,” “I feel peaceful and centered,” or “I choose to feel confident and relaxed.” This step helps solidify the progress you’ve made during the session and leaves you with a positive mindset moving forward.
Overall, by following these detailed steps, you can effectively use EFT Tapping to manage and reduce your anxiety. Hence, making it a valuable tool in your self-care routine.
Does Tapping For Anxiety Have Side Effects?
EFT Tapping is generally considered a safe and non-invasive technique with few if any, side effects. However, like any therapeutic practice, individual experiences may vary. Here are some potential considerations and mild effects that some people might encounter:
1. Emotional Release
During a tapping session, especially if you’re addressing deep-seated emotional issues, you might experience an emotional release. This could manifest as crying, sadness, or even anger as the underlying emotions surface. While this can be part of the healing process, it may feel overwhelming in the moment.
2. Temporary Increase in Anxiety
Some people might experience a temporary increase in anxiety or stress when first starting to tap, especially if they are confronting particularly difficult emotions or memories. This is usually short-lived and tends to decrease as the session progresses and the tapping continues.
3. Fatigue or Drowsiness
After a tapping session, some individuals report feeling tired or drowsy. This could be due to the release of tension and stress from the body, leading to a sense of relaxation. It’s a good idea to rest if you feel fatigued after a session, allowing your body and mind to recover.
4. Physical Sensations
Some people might experience mild physical sensations during or after tapping, such as tingling, warmth, or lightheadedness. These sensations are generally harmless and may be related to the shifts in energy flow in the body that tapping is believed to facilitate.
5. No Significant Improvement
While many people find tapping effective, others might not experience significant benefits, especially if they have deeply ingrained issues or are skeptical about the technique. In such cases, it might be helpful to combine tapping with other therapeutic methods or seek professional guidance.
Thus, while EFT Tapping is widely regarded as safe, it’s essential to be mindful of your emotional and physical responses during the process. If you experience any discomfort or if the process brings up intense emotions, it may be beneficial to work with a trained EFT practitioner.
Conclusion
In conclusion, EFT Tapping for anxiety offers a simple, effective, and accessible way to manage your daily life. By combining the principles of acupressure and modern psychology, tapping helps release blocked energy and rewire your brain’s response to anxiety, promoting a sense of calm and well-being. Whether you’re new to tapping or looking to deepen your practice, this technique can be a valuable tool in your self-care routine, helping you take control of your anxiety and improve your overall mental health.
For more information, please contact MantraCare. Anxiety is a common mental health condition characterized by persistent feelings of worry, fear, and apprehension. If you have any queries regarding Online Anxiety Counseling experienced therapists at MantraCare can help: Book a trial Anxiety therapy session
