The Complete Beginner's Guide To EFT Tapping

The Complete Beginner’s Guide To EFT Tapping



Ever heard of EFT tapping: a technique that can help you manage stress, anxiety, and even physical pain?

I know it sounds kind of weird at first. (You tap on your body to do what??)

But trust me on this one! The results are ahhhh-mazing. I can guarantee after you’ve tried tapping for a few weeks you’ll never want to be without it.

EFT, or Emotional Freedom Technique, is a powerful tool that’s become a big part of my life as a manifestation coach and hypnotist. It’s a simple yet effective way to improve your mental, physical, and emotional well-being.

Let’s be real. I love anything that costs nothing but offers huge tangible results! And I’m guessing, so do you?

So today we’re talking everything EFT, all in this handy beginner’s guide.

What is EFT tapping?


Have you ever heard of the concept of chi? It’s this idea in Chinese medicine that we all have energy streams flowing through us, like little highways. When you experience stress or negative emotions, that energy gets blocked, which can to lead to various issues, both physical and mental.

EFT tapping works similarly to acupuncture, but instead of needles, you gently tap on specific points on your body to clear these energy blockages. It’s a quick and relatively painless tool that can heal many physical, mental or emotional issues you might have.

EFT involves simply on tapping various energy points on your body with your fingertips, all while focusing on the problem you’re working to resolve and sending yourself lots of love.

It’s simple to do, quick, painless, and (best of all) free.


How Does EFT Tapping Work?


EFT works by targeting your acupressure points. You know how a blood clot stops blood flow and can cause serious problems? Blocked energy has a similar effect on your mental and physical health. EFT tapping helps get that energy flowing freely again (similar to an accupressure massage or acupuncture).

One of the reasons why I love tapping so much is because it’s a unique blend of cognitive therapy, subconscious healing, and somatic therapy.

Somatic therapy is a type of therapy that focuses on the connection between the mind and body.

EFT tapping is body-based, as you tap on specific acupressure points on the body. The tapping technique combined with voicing your challenge is proven to send calming signals to your brain’s fight, flight and freeze centre, the amygdala and restore balance to the body’s energy, addressing an issue’s physical and emotional aspects.


What is EFT Good For?


EFT can be used on almost anything, from mindset to actual physical health issues.

  • Manifestation!
  • Limiting beliefs
  • C/PTSD / emotional trauma
  • Attachment styles
  • Anxiety
  • Depression
  • Weight loss
  • Productivity
  • Unblocking/getting unstuck
  • Body image issues
  • Big life patterns/struggle
  • Minor annoyances
  • Changing habits
  • Breakups
  • Chronic pain
  • Phobias
  • Cravings

But don’t stop here! Feel free to try it out on almost anything.


Why Use EFT?


In my mind, there aren’t any true downsides to trying EFT! If you try it and don’t like it, then you didn’t really lose anything.

Here are some of the benefits:

  • It’s free (Everyone’s favorite!)
  • You can do it yourself, almost anytime, anywhere
  • It’s fast
  • It has a high success rate
  • You can use it for just about any problem, physical issue, or emotional trauma
  • It has a calming effect on the nervous system
  • Tackling even one problem can often have a trickle-down effect by solving more problems you weren’t targeting specifically
  • You can’t hurt yourself with it


How To Do EFT Tapping On Yourself


It might sound a little intimidating or confusing but I promise you: EFT is really just about tapping on yourself. You can’t really mess it up, so why not go for it?

Here’s how to do it:

Step 1: Pick one main problem/issue to focus on
Step 2: Rate that problem on a scale of 1-10. How does that issue feel in your body/mind right now?
Step 3: Start tapping on your Karate Chop point (5-10 times) while thinking about your problem and say your Set Up (more on that below)
Step 3: Go through the tapping series (details below). That means a few rounds of tapping the entire series.
Step 4: Rate your problem again
Step 5: Repeat if necessary until you lower your reaction. Keep going until you lower it to zero or make a significant reduction.


What Are The EFT Tapping Points?


Here are the key EFT tapping points (and their meridians):

  • Karate Chop Point – Side of Hand (KC) | Small Intestine: represents your personal power and is used during opening statements.
  • Top of Head (TH) | Governing Vessel: releases confusion and promotes grounding and balance.
  • Eyebrow (EB) | Bladder: releases trauma and sadness, promotes feelings of peace.
  • Side of Eye (SE) | Gallbladder: releases anger and resentment, creates clarity, calmness, and compassion.
  • Under The Eye (UE) | Stomach: releases fear and anxiety, promotes feelings of safety and security.
  • Under Nose (UN) | Governing Vessel: releases both shame and guilt, promotes feelings of happiness.
  • Chin (Ch) | Central Vessel: releases uncertainty, promotes self-confidence and self-compassion.
  • Beginning of the Collarbone (CB) | Kidney: helps release fear and balances your energy.
  • Under The Arm (UA) | Spleen: releases fear of the unknown and promotes feelings of safety.

This series represents the regular tapping series but you can always modify this to fit your needs. If you have something that resonates with one of the tapping points in particular, you can try just tapping there. Also, if you want to tap in public (like at your desk at work or while on your Hot Girl Walk) try tapping on just the karate chop point.


What Do I Say?


Many people freak out about doing EFT on themselves because “What would I even say?”. But once again, I promise you, it’s not as hard as you think.

After you’ve given your problem a rating on a scale of 1-10, you can begin tapping.


The Set Up



The set up phrase sets the tone for your tapping series. So it should reflect the problem or issue you’re trying to solve.

Imagine that the problem you’re trying to resolve was a movie. Now think: what would the title be? (ie. describe it as clearly as possible)

The common setup phrase is: “Even though I have this [fear or problem/movie title], I deeply and completely love and accept myself.”

Of course you can alter this anyway you like! Just make sure you’re focusing on your own mindset issues, feelings, physical sensations, etc. (ie. you can’t say “Even though my dog is sick, I deeply and completely love and accept myself.” Focus on how you feel about the dog being sick instead!) You want to bring up some negative emotion in the set up phrase so that we can target it.


The Process



Tap on your karate chop point while saying your set up phrase, 1-3 times. After 5-10 taps (or however long it takes you to say the phrase), move onto the rest of the points.

What you say next is up to you! You can keep on repeating the set up phrase on every point or just let your mind wander. Pretend your talking to your bestie or partner (or diary). Free associate and talk about all the little feelings and issues that come up for you about this topic. Sometimes you might say something that sounds unrelated but often that’s your subconscious mind trying to show you something.

If you find something that really resonates or triggers you emotionally stay with it and keep tapping until you feel some release.

If all else fails, simply say “I love you” as you tap on every point. (Yes, it can really be that simple!)

Go through the entire sequence before stopping to measure your progress.

Your goal is to lose or minimize any heaviness, negative feelings, triggers, etc. that come up. Going for zero is your goal! But if you run out of time or energy and can’t completely get there, aim to lower your score significantly. Then you can do the same series again at a later date or even in a few hours.)


How To Measure Your Progress With EFT


One of the ways we know EFT works is through our own self-reporting. That means it’s important to measure yourself on a scale of 1-10 both before and after your session so you can see your results.

If you skip this step, you’ll probably think “Oh this is so silly” or “Of course it didn’t work”. Measurement is how we can actually see our own progress, as our mental or emotional reactions go down.


When Should I Use EFT/Tapping?


The best time to use EFT is when you’re actually upset about something. So whether it’s something you’ve been struggling with for years or a minor annoyance, lean into it and aim to transform it as fast as possible. This isn’t always convenient of course, but our aim is to “use” that emotional energy.

For example: getting road rage in traffic, when you’re frustrated at work, or when you have a sudden headache. Spending even just a few of minutes tapping can result in fast relief!


EFT Tapping FAQ


How hard do I have to tap?



Rest assured, you don’t have to apply a lot of pressure to get results! Just some gentle tapping is enough to make EFT magic!


How many fingers do I use?



Use whatever feels good for you! I use two but you can use just one or even your whole hand.


How many hands do I use?



In classical EFT, you use one hand for tapping. But I like to use both hands. This helps me focus on the intention or issue at hand, plus you get the added benefit of bilateral processing (which is what EMDR is based on)


What if I make a mistake?



Relax babe! EFT is very forgiving. It doesn’t matter that much if you make a mistake or skip a certain point. You can even modify the practice to only tap on one certain point if you like. Don’t let mistakes hold you back and also don’t be afraid to get creative to make this practice really work for you.


Do I have to speak out loud?


Ideally, yes, you speak out your set up statement and the whole series. But privacy can be an issue. So if you have to do it in your own head, that’s great too. Modify it to work for you instead of not doing anything at all.


What If My Mind Wanders?


It’s perfectly fine if your mind wanders through your session. Many times, it’s your subconscious mind connecting the dots, even if it doesn’t look like it makes sense on the surface. In fact, some of the best breakthroughs happen when you let yourself get a little unfocused!


Stay Hydrated


I always recommend drinking lots of water both before and after your session, to help your body do its all-important healing work. Of course, staying hydrated never hurts either!


Take A Nap


EFT can be definitely be emotionally draining. If you need to take a nap after (or a cry sesh), go for it! Be gentle with yourself as your body (and mind) are processing and healing. Shifting takes a lot of work!




So what did you think? Have you tried EFT tapping before? If not, are you inspired to try it out now? What are you going to tap on first?




EFT requires a lot of courage. It’s not easy to delve deep into your emotions and confront what you find there. But those who do are truly amazing!

For EFT to work effectively, you need to connect emotionally with the issue you’re addressing. The “setup” phrase (tapping the karate chop point) can help you access those emotions. Sometimes, just tapping without feeling anything won’t yield significant results.



Jenn Stevens The Aligned Life


PS Looking for more? You might also want to check out this post about EFT tapping for manifestation, or how to change any memory.

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The Complete Beginner's Guide To EFT Tapping

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