What is the Emotional Freedom Technique?
Emotional Freedom Technique (EFT)—often called tapping—is a gentle mind-body practice that combines mindful awareness with light tapping on specific acupressure points. Many people find that it can help them feel calmer, more grounded, and better able to work through difficult emotions.
It combines light tapping on specific acupressure points with mindful attention to thoughts, feelings, or memories.
By combining gentle tapping with mindful awareness, many people find that EFT can help create a greater sense of safety and calm, making difficult emotions feel more manageable.
EFT can be used to:
Lower anxiety and overwhelm
Ease physical tension related to stress
Release painful emotions or old memories
Build self-compassion and self-forgiveness
The goal isn't to force difficult feelings away. Instead, EFT invites you to acknowledge what you're experiencing with curiosity and self-compassion while using a practice that can help calm your nervous system.
How to do it:
Identify an emotion, thought, or memory you’d like to soften.
Rate the intensity from 0–10 (0 = no distress, 10 = very strong).\
Tap gently on each acupressure point (eyebrow, side of eye, under eye, under nose, chin, collarbone, under arm, top of head) while saying:
“Even though I feel ____, I deeply and completely accept myself.”Continue tapping through the points while repeating brief phrases about what you’re feeling (e.g., “this sadness,” “this tension in my chest”).
After a few rounds, pause and notice any changes in your body or emotions.
Once the intensity has lessened, end with a positive or compassionate phrase such as:
“I’m learning to forgive myself.” “It’s safe to let go and move forward.”
Page updated
Report abuse