Tapping for Anxiety: Understanding, Method, and Benefits

Overview: Tapping or EFT

Tapping, also known as the emotional freedom technique (EFT), is a technique that combines aspects of psychotherapy and acupressure. It incorporates elements of cognitive behavioral therapy (CBT) and exposure therapy, along with somatic stimulation (tapping) of pressure points on the body.

How Does Tapping Help with Anxiety?

During a tapping session, you: - Identify and describe a challenging or traumatic event. - Develop encouraging and self-accepting words to say during tapping. - Tap on specific acupressure points on your body while repeating the encouraging words.

Tapping Points for Anxiety

There are nine specific acupressure points on the face and body used in tapping sessions: 1. Karate Chop Point (side of the hand) 2. Eyebrow Point (inner corner of the eyebrow) 3. Side of the Eye Point (outer edge of the eyebrow) 4. Under the Eye Point (below the pupil) 5. Under the Nose Point (center below the nose) 6. Chin Point (below the lower lip) 7. Collarbone Point (hollow above the first rib) 8. Underarm Point (crease of the armpit) 9. Top of the Head Point (top center of the head)

Suggested Script for Tapping for Anxiety

For each point, tap on it with your fingertips while saying an encouraging phrase. Start with this basic script and adapt it as needed:

• "Even though I'm feeling anxious, I accept myself completely."
• "I choose to let go of this anxiety and feel calm and relaxed."

Seeing Results from Tapping

• Effects can be observed within a few tapping rounds.
• Healing deeply embedded emotions can take more time.

Benefits of Tapping for Anxiety

• Reduced anxiety symptoms.
• Lowered stress hormones (cortisol).
• Decreased pain symptoms.
• Alleviation of symptoms related to traumatic brain injuries.
• Positive epigenetic changes in stress genes.
• Improved resting heart rate and blood pressure.

Steps for Tapping for Anxiety

1. Identify and acknowledge the emotion you are experiencing.
2. Describe characteristics of the emotion, including its location in your body.
3. Rate the intensity of the emotion on a scale from 1 to 10.
4. Begin a round of tapping, starting with the Karate Chop Point, and follow a tapping script.
5. Reassess the emotion's intensity and characteristics, noting changes.

Expert Tips for Tapping

• Don't worry about memorizing or reciting the script perfectly.
• Speaking is optional; tapping can be effective without words.
• Aim for a manageable level of intensity (e.g., a 3 or 4 on the scale) rather than a rating of 0.
• Initial intensity may increase before improving.
• Continue tapping and monitoring your emotional state until the feeling becomes more manageable.

Conclusion

Tapping is a technique that combines psychotherapy principles with acupressure. While it can be helpful in managing anxiety symptoms, it's not meant to replace professional mental health treatment. If you are experiencing a psychiatric emergency, seeking immediate assistance is essential.