Tapping Practice for Anxiety

Over the past few months, there’s a good chance we’ve all felt similar feelings of frustration and stress as our lives have been turned upside down and inside out (or more aptly, outside in). We spend most of our day indoors, plugged into computers with virtual Zoom meetings and hangouts. Rushing from one meeting to the next is now accelerated by the speed of electronics. Then, add the stress of a global pandemic and the raw work of looking within to see where we have contributed to social injustice and how we can transform our systems and our world. Change has always been a constant, and yet, we are in a time of revolution on every level. 

We know the devastating effects of stress on our immune system and biology, and unfortunately, it’s a state where many of us currently find ourselves --chronic stress levels we haven’t seen or experienced before. We need to find ways to process stress healthfully, affordably, simply and in ways that are available to everyone. To do that, I would love to share the process of Emotional Freedom Techniques (EFT) Tapping that you can do anywhere, anytime! I first heard of EFT Tapping from my husband, who has suffered from Lyme Disease for the past nine years. In his research on simple techniques to reduce anxiety and panic attacks, he came across this practice and it has helped him immensely! 

I have shared EFT Tapping with hundreds of students and many have shared this has had a positive impact on the quality of their lives. The amazing thing is that it helps reduce stress and overwhelming emotions, even if you don’t suffer from panic attacks. I use this practice a few times a week (at least) and it’s become my go-to during this challenging time. It’s simple, you can do it for 2 -15 minutes and help process any level of emotions you are feeling. It can help lower your heart rate and dial down your fight-or-flight response while also increasing the rest-and-digest response of your parasympathetic nervous system. 

Here’s what to do: 

• Start with a mantra. find a mantra that supports the experience you are having now. One mantra EFT suggests is “Even though I’m (insert your experience), I love, honor and accept myself.” As an example, mine is often, “Even though I’m totally freaking out right now, I love, honor and accept myself”. Truthfully, mine usually contains a lot more curse words, but it’s powerful to phrase it exactly as you say it in your mind. 

• Set your mantra. Say your mantra as you tap on the outside edge of your hand, below your pinkie finger. Repeat your mantra a few times as you tap in this area.

• Repeat on the 9 tapping points. Repeat your mantra a few times as you tap in each area listed below:

  • Outside edge of your hand, below your pinkie finger

  • Top of your head

  • Inside edge of your eyebrow (one or both eyebrows)

  • Outside edge of your eyebrow (one or both eyebrows)

  • Under the center of your eye (one or both eyes)

  • Center of your top lip 

  • Center of your bottom lip (just above your chin) 

  • Your breastbone

  • About 3 inches under your armpit (one or both armpits)

Repeat the tapping around these nine points until you feel your emotions de-escalate. 

The process of tapping through all 9 points should take about 30 seconds to a minute depending on how long you tap in each point. I recommend a few seconds at each point, but listen to your intuition to tell you when it’s time to switch. Pay attention to your mantra and notice how it may change in intensity or even your word choice may change as you go --this is a good indication you’re processing the emotions! Repeat as many times as you need, in order to get to at least 2 minutes of tapping.

Remember, EFT Tapping is totally customizable and such a simple thing to do --I’ve tapped while I’m teaching on CorePower Live, in board meetings and during intense conversations with family and friends. People don’t notice and it really calms me down, even if I just do one or two of the points. The key is to tap until you feel de-escalation of the emotion and repeat throughout your day as the emotions may come back. Think of this practice as flossing; when food gets stuck in your teeth, you floss. It’s not “floss once and your teeth are healthy for life”, it’s a daily tool! Post a note for yourself or tag this article to keep this as a tool in your stress toolkit. 

I wish you the best during this time and I hope you find some relief and power with tapping. If you don’t use it, I bet you will have an opportunity to share with someone you know. Pass it on and remember to keep tapping!