You need relief but don’t have time for an hour-long meditation or a complicated relaxation technique. That’s where EFT Tapping comes in.
This simple, five-minute practice blends acupressure and modern psychology to calm the nervous system, lower stress hormones, and bring you back to a place of balance.
Let’s walk through an easy 5-minute EFT Tapping routine you can do anywhere, anytime anxiety strikes.
Why EFT Tapping Works for Anxiety
EFT (Emotional Freedom Technique) Tapping is based on the idea that negative emotions—like anxiety—are linked to the body’s energy system disruptions.
By gently tapping on specific acupressure points while acknowledging anxious thoughts, you send a signal to your brain that you are safe. This helps turn off the body’s stress response and lowers cortisol, the primary stress hormone.
Research-backed Benefits:
- Reduces cortisol by up to 43% after just one session
- Lowers heart rate and blood pressure
- Helps regulate the amygdala (your brain’s “fear center”)
- Shown to significantly reduce symptoms of anxiety, PTSD, and stress-related disorders
The 5-Minute EFT Tapping Routine for Anxiety
Step 1: Identify Your Anxiety
Before you begin, take a moment to notice how you’re feeling.
- What’s causing your anxiety?
- How intense is it on a scale from 0 to 10 (0 = completely calm, 10 = extreme anxiety)?
Step 2: The Setup Statement
Start by tapping on the Karate Chop Point (the outer edge of your hand) while repeating a simple statement:
“Even though I feel anxious, I deeply and completely accept myself.”
Say this 3 times as you continue tapping.
Step 3: Tap Through the 9 Points
Using two fingers, gently tap 5-7 times on each of the following points while repeating a phrase that describes your feeling (e.g., “I feel anxious,” “My chest feels tight”):
- Eyebrow Point – Inner edge of your eyebrow
- Side of Eye – Outer edge of your eye socket
- Under Eye – Below the pupil, on the cheekbone
- Under Nose – Between nose and upper lip
- Chin Point – Crease between lower lip and chin
- Collarbone Point – Just below the collarbone
- Under Arm – 4 inches below the armpit
- Top of Head – Crown of the head
Example Tapping Phrases:
- “This anxious feeling”
- “I feel overwhelmed.”
- “My mind won’t slow down.”
- “I feel the tension in my body.”
After one full round, pause. Take a deep breath.
Step 4: Reassess Your Anxiety Level
- Rate your anxiety again on a scale from 0 to 10.
- If it’s still high, repeat another round of tapping while shifting to more positive phrases, like:
- “I am safe in this moment.”
- “My body is relaxing.”
- “I choose to let this feeling go.”
Step 5: Close with a Deep Breath
Take a slow, deep breath in… hold for 4 seconds… and exhale slowly.
Notice any shifts in your body or mind.
When to Use This Tapping Routine
The best part? EFT Tapping is always available to you. Use this quick routine when:
- ✔️ Anxiety creeps in before a big meeting or event
- ✔️ Racing thoughts keep you up at night
- ✔️ You feel overwhelmed during a busy day
- ✔️ You need an instant sense of calm
By practicing regularly, you train your brain and body to respond to stress differently, making it easier to find balance—even in difficult moments.
Are you ready to try it? Set a timer for 5 minutes and start tapping now. Your mind (and body) will thank you.
For deeper emotional healing, read about Tapping for Trauma.
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