PRO EFT Tapping

Here are the most common pitfalls and some ways to move past them. 

I used to rush through tapping like it was just another thing on my to-do list—tap, tap, done. But I noticed that when I wasn’t slowing down, I wasn’t actually feeling anything. It was like going through the motions without really connecting. If you’re like me and tend to power through things, pause for a second. Take a deep breath. Let yourself sit with whatever’s bubbling up before you start tapping. The more space you give yourself to acknowledge what’s going on, the more you actually get out of the process.

Some people use phrases like “I feel bad” without getting to the heart of what “bad” means. Are you disappointed, worried, or resentful? Identify the exact emotion or belief behind your discomfort. Phrase your setup statement around that feeling. Specific language sparks deeper shifts. 

A surface-level frustration (like feeling restless) can hide a deeper issue (fear of failure or fear of disappointing others). If you only tap on the surface level, your sessions might not resolve the core problem. Notice patterns or recurring themes in your anxiety or stress. Tapping on those root triggers unlocks lasting results. 

If there’s no “Aha!” moment during your first or second attempt, it’s easy to assume EFT just doesn’t work for you. But like any skill, tapping takes consistent practice. You might feel partial relief one day, then bigger breakthroughs another day. Trust yourself and keep returning to the technique. 

Without checking in on how you feel before and after, it’s easy to overlook small improvements. Rate your anxiety or stress level from 0 to 10 before you start. After a few rounds of tapping, rate yourself again. Seeing the numbers change, even slightly, builds confidence. 

Ever notice how when you’re anxious, your breath gets all tight and shallow? Yeah, me too. I used to tap while practically holding my breath, wondering why I still felt tense. Then it clicked—my body was still bracing for stress. Try this: while tapping, breathe slow, deep, like you’re exhaling stress out of your body. It makes a difference. And if you catch yourself holding your breath? No judgment. Just reset.

EFT isn’t one-size-fits-all. I used to follow the “right” phrases word for word, but sometimes, they didn’t land. Then I started adding little tweaks—sometimes throwing in humor, sometimes just saying what I actually felt instead of what I thought I should say. It made a huge difference. If something feels off, adjust it. Make it feel like you. It’s your practice, your emotions, your way of processing. Nobody’s grading you on this.

It’s normal to worry about tapping in the right order or saying the right words. But EFT is forgiving. Even if your statements aren’t perfect, you’re still acknowledging emotions and physically connecting with your body’s energy points. Over time, you’ll discover the sequence that feels most natural. 

What to Try Next (And What Helped Me)

1. Pause and Reflect – Ever caught yourself feeling tense but not really knowing why? Next time that happens, stop for a second. Don’t just push through. Ask yourself: What’s actually going on here? Maybe it’s frustration, but underneath that, maybe there’s something deeper, like fear of messing up or not being good enough.
2. Be Brave Enough to Go Deeper – One time, I thought I was tapping on my stress about a project, but after a few rounds, I realized I wasn’t anxious about the project—I was anxious about what people would think if I failed. That hit different. If you feel stuck, try asking, What’s underneath this? It might surprise you.
3. Tap Slowly and Steadily – I used to speed through tapping, like I was trying to “finish” it faster. But when I slowed down, it felt more like a conversation with myself. Instead of just repeating words robotically, really feel them. Let yourself sink into it.
4. Track Your Progress (Even Tiny Wins Count) – I actually quit tapping for a while because I didn’t think it was doing anything. But later, I realized the shifts were so subtle I wasn’t noticing them in the moment. Looking back, I saw I was reacting differently to stress without even realizing it.
5. Refine Your Approach (You Can’t Mess This Up) – Sometimes, I’d follow a script and feel… nothing. But when I changed the wording to match exactly what I was feeling, things started shifting. If something feels off, tweak it. Make it yours.

Next time you feel stuck, don’t overthink it. Just try tapping. I used to think if I wasn’t having some big emotional release, I was doing it wrong—but turns out, even the smallest shifts matter. Some days, you’ll feel a shift immediately—like a weight lifting off your chest. Other days, it’s just a slight softening of the tension. That still counts. Keep going.

Whenever you’re ready, give it another go. No rush, no pressure—just see what happens. Tap into whatever comes up, even if it’s messy. Let yourself explore until you find a rhythm that feels supportive and natural. And if you notice any tiny wins, even the smallest shift? That counts. Celebrate it.