Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the U.S. alone.  While medication and therapy are often successful treatments, some people may find relief from tapping into anxiety. Tapping is a form of acupressure that helps to release negative emotions and stimulate healing. In this article, we will discuss how to start tapping for anxiety and what you can expect from the treatment.
What Is Tapping For Anxiety?
Tapping, also known as Emotional Freedom Technique (EFT). It is a form of acupressure that helps to reduce anxiety and stress levels. Tapping on certain points in the body while focusing on specific emotions or thoughts, can surely help to shift energy patterns in the body and create a more balanced state of mind. This therapy was developed in the 1990s, and since then has been used to treat a variety of mental health issues along with anxiety. It has been used to treat a variety of conditions including PTSD, depression, stress, phobias, pain management, and addiction issues.
How Does Tapping Work In Treating Anxiety?
The process of tapping involves tapping on certain points of the body while focusing on a particular emotion or thought. By doing this, it helps to release blocked energy and stimulate healing. This can help to reduce anxiety levels by helping to clear up negative thoughts and allowing for more positive, balanced thoughts and feelings. Through repeated practice and commitment, some individuals report improved sleep quality, increased relaxation, decreased stress levels, and overall better mental health.
Steps Of EFT Tapping
Several steps to EFT tapping need to be followed in order for it to be effective. The following is a step-by-step guide on how to get started:
- Connect with your emotions: Take a few moments to become aware of any feelings or thoughts that may be causing anxiety. Know your issues and feelings, and be willing to explore them.
- Choose The Intensity Scale: Rate the intensity of your anxiety on a scale of zero to ten, with zero being no anxiety and ten being extreme anxiety. By doing this, you can track your progress and measure the effectiveness of the tapping. This scale can also be used to measure other emotions, such as anger and sadness.
- Tapping Sequence: Start by tapping on the top of your head (Karate Chop point). As you gently tap this point, repeat a positive affirmation that describes your desired state of being. For example “I am calm and relaxed” or “I am free from anxiety.” After this, move down to the eyebrow point and tap for about 10-15 seconds repeating the same phrase. Then proceed through each remaining tapping point – side of the eye, under the eye, under the nose, chin, collarbone, and under arm – repeating the same process for each one.
- Review Your Progress: Take a few moments after every session to review how you feel and if there has been any change in the intensity of your anxiety. If you find that your anxiety has not changed much, you can try repeating the process or focusing on a different issue.
Benefits Of Tapping For Anxiety Disorders
Here are the top benefits of tapping for anxiety disorders:
- Quick & Easy To Perform: Tapping is quick and easy to learn, with just a few minutes of practice. It can be done anywhere and at any time, so it’s great for those who are on the go.
- Natural & Non-Invasive: EFT is a natural and non-invasive treatment that helps to reduce anxiety without the need for medication.
- Accessible: Tapping is an affordable and accessible treatment that is available to anyone with access to the internet.
- Long-Term Benefits: Many people report improved mental health and reduced anxiety levels with tapping over the long term, even after just a few sessions. Overall, tapping is an effective and natural way to reduce anxiety and can offer long-term benefits with regular practice.
Tapping is a powerful and natural form of therapy that can help to reduce anxiety as well as other mental health issues.
What Are The Tapping Points?
There are a few tapping points that are used for the practice of EFT:
- Karate Chop Point: This is located at the side of your hand, and is the first point to tap.
- Eyebrow Point: This is located at the beginning of your eyebrow, just above and to one side of your nose.
- Side Of Eye Point: This is located at the side of your eye, about one inch below your eyebrow.
- Under Eye Point: This is located at the bottom of your eye socket, directly below your pupil.
- Under Nose Point: This is located at the bottom of your nose, between your nostrils.
- Chin Point: This is located at the indentation below your lower lip and above your chin.
- Collarbone Point: This is located at the indentation of your collarbone, just below the hollow of your throat.
- Under Arm Point: This is located at the side of your body, about four inches below your armpit.
How To Start Tapping For Anxiety?
When starting with tapping for anxiety, it is important to find a comfortable spot where you will not be disturbed for several minutes. Begin by paying attention to your breathing and gradually focus on any areas of tension in your body. When you feel ready, start gently tapping on the points of your body while repeating a positive affirmation such as “Even though I feel anxious, I deeply and completely love and accept myself.” It can also be helpful to think of a specific event or situation that causes you anxiety when tapping.
After several minutes, take a few moments to observe how you are feeling. If the tapping made you feel better, continue with this process for a few more minutes until you feel a sense of relaxation. Once complete, write down any changes in your thoughts or emotions that occurred during the session. This will help you track your progress over time and make adjustments to the affirmations if needed.
Can Tapping Increase Anxiety?
Tapping reduces cortisol levels and reduces the intensity of anxiety. However, some people may find that it can increase their feelings of anxiety. This is usually due to a few different factors such as focusing on negative thoughts or using incorrect affirmations when tapping.
If you find that your anxiety increases after a session, take a few moments to pause and reflect on what was said during the session. It’s important to be aware of any negative self-talk and focus on positive affirmations instead. If necessary, adjust your statements so that they are more positive and helpful rather than inducing fear or worry. With practice, you will eventually start to see improvements in how you manage your anxieties with tapping over time.
Tapping is a gentle and effective way to reduce anxiety. With regular practice, many people find that tapping can help to reduce their symptoms of anxiety and promote overall emotional well-being. By focusing on the tapping points while repeating positive affirmations, it is possible to shift your mindset towards more balanced and relaxed thoughts. Additionally, tracking your progress after each session can help you identify areas for improvement in future sessions. Overall, tapping is an accessible and natural form of therapy that can offer many benefits for those struggling with anxiety disorders.
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