Skip to content 
Tapping for anxiety is a holistic approach that has gained significant attention in recent years. This alternative technique promises to alleviate stress and promote emotional well-being by addressing the body’s energy balance. Whether you struggle with daily worries or have a diagnosed anxiety disorder, understanding the benefits of tapping may provide you with a valuable tool for mental health care.
In this guide, we will explain what tapping is, how it works, and what benefits it offers. You will also learn how to implement tapping on your own and whether this practice is safe for you.
What Is Tapping?
Sometimes called the Emotional Freedom Technique (EFT), tapping is an alternative treatment for anxiety that consists of tapping on specific points on your body — so-called meridian points — to restore balance to your energy system and resolve negative emotions. The practice of tapping is based on the concepts of acupressure and acupuncture, ancient Chinese practices of stimulating the flow of energy in the body to address physical and psychological ailments.
According to Gary Craig, the founder of the tapping technique, emotional issues appear when the energy flow in the body is disrupted. By using your fingertips to gently tap on 13 meridian points located on your head, face and upper body, you can reduce stress and work toward overcoming phobias and addictions.
Dallas Mental Health
How Does Tapping Work?
The tapping technique for anxiety is centered around the stimulation of meridian points. Here is how the process works step by step.
Step 1: Identify the Issue
Before you start tapping, take a moment to think about the problem that is bothering you. For instance, you may feel overwhelmed before an upcoming exam or struggle to fall asleep before an important day at work.
Step 2: Evaluate the Intensity
Come up with a scale from 1 to 10 to measure how severe the problem feels. This will help you understand whether tapping was effective when you compare your feelings before and after the session.
Step 3: Create the Setup Statement
This statement should acknowledge the problem and include a positive affirmation to cope with it. For example, you might say, “Even though I am scared of the public speech, I completely accept myself” — either out loud or in your mind.
Step 4: Tap on the Meridian Points
There are nine main points to tap during a session. Repeat the setup statement as you tap on each point approximately five times.
| Tapping Point | Location on the Body | How to Tap |
|---|---|---|
| Side of the Hand (Karate Chop) | Below the pinky finger on the outer edge of the hand | Use four fingers of the opposite hand to tap firmly |
| Top of the Head | Center of the crown | Use all four fingertips of one or both hands |
| Beginning of the Eyebrow | Inner edge of the eyebrow, near the bridge of the nose | Use two fingertips to tap gently on one or both sides |
| Side of the Eye | On the bone at the outer corner of the eye | Use two fingertips on one or both sides |
| Under the Eye | On the bone directly beneath the pupil | Use two fingertips on one or both sides |
| Under the Nose | The area between the nose and upper lip | Use two fingertips of one hand |
| Chin | The crease between the lower lip and the chin | Use two fingertips of one hand |
| Collarbone | Just below the collarbone near the center of the chest | Use four fingertips or a loose fist on one or both sides |
| Under the Arm | About four inches below the armpit | Use four fingertips of the opposite hand |
After you are done tapping — the entire process should take no more than a few minutes — close your eyes and analyze your feelings. You may repeat the session, adjusting the intensity rating on your scale as your distress decreases.
Benefits of Tapping for Anxiety
Wondering whether it is worth introducing tapping to your daily routine? Here are the most well-documented advantages of this practice.
Reduce Stress Hormones
A 2020 study conducted at Maharishi International University demonstrated that cortisol — the hormone your body releases in response to stress — was significantly lowered after a few sessions of tapping. Lower levels of cortisol are associated with numerous health benefits, including better sleep, reduced blood pressure and more energy throughout the day.
Improve Your Mental Health
Several research papers have found that tapping is effective for treating anxiety and depression. In 2016, researchers from Syracuse University found that veterans and active military personnel reported feeling better after just a single session of tapping. The treatment in that study was specifically targeting post-traumatic stress disorder.
Dallas Mental Health
Boost Your Physical Health
While tapping is primarily practiced to resolve emotional challenges, it can have a positive impact on physical well-being as well. There is a well-established connection between chronic pain and persistent stress. By addressing stress through tapping, you may find that the physical symptoms you experience become more manageable.
How to Practice Tapping on Your Own
One of the best things about tapping is that you can do it from the comfort of your own home without any special equipment. You do not need to be an expert to give it a try. Follow these simple guidelines to get started.
- Find a comfortable spot. While there is no need to dedicate an entire room to tapping, it is helpful to choose a quiet place — at least for your first session. This will help you concentrate on the issue and focus on your feelings without distractions.
- Memorize the meridian points. As a beginner, you may struggle to remember all the points. Write them down or pull up a visual guide on your phone or computer so you have easy reference during practice.
- Focus on the problem and the affirmation. It is important to create a personalized statement that reflects your unique circumstances. Instead of relying on a generic affirmation, target your specific fear or challenge. You should feel calmer and more composed after a few minutes of tapping and repetition.
- Be consistent. Like any skill, tapping becomes more effective with regular practice. Consider incorporating it into your morning routine or using it as a tool when you notice anxiety building throughout the day.
Is Tapping a Safe Practice?
Tapping is considered a safe, noninvasive intervention. You can try it on your own without the supervision of a medical professional. It is rare to experience negative side effects from tapping. However, if you notice increased anxiety or face any physical symptoms such as nausea or pain, you should stop the practice and consult with a healthcare provider.
If you are looking for an alternative treatment for anxiety to complement your existing therapy, tapping may be a good fit. Bring it up during your next appointment with a mental health provider and discuss whether this practice is suitable for your needs and goals.
| Consideration | What to Know | Recommendation |
|---|---|---|
| Safety | Tapping is noninvasive with no widely reported side effects | Safe for most people to try independently at home |
| Effectiveness | Multiple studies support tapping for anxiety, PTSD and stress reduction | Best results when combined with professional therapy and consistent practice |
| Limitations | Tapping is not a replacement for clinical treatment of diagnosed disorders | Use as a complement to therapy and medication, not a substitute |
| When to Stop | Rare cases of increased anxiety, nausea or emotional overwhelm during practice | Discontinue and consult a healthcare provider if symptoms worsen |
| Professional Guidance | A certified EFT practitioner can help target complex or deeply rooted issues | Seek a trained professional for trauma-related anxiety or severe conditions |
Embrace Calm With Dallas Mental Health
Tapping can be a powerful addition to your mental health toolkit, but it works best when it is part of a broader, personalized treatment plan. Whether you are exploring tapping for the first time, managing an anxiety disorder or looking for new strategies to complement your current care, professional guidance can help you get the most out of every approach you try.
Dallas Mental Health provides compassionate, evidence-based treatment for individuals dealing with anxiety, depression, PTSD, stress and other mental health concerns. Our team can help you build a comprehensive care plan that incorporates the techniques and therapies best suited to your goals — from traditional approaches to holistic practices like tapping.
Contact Dallas Mental Health today to schedule a consultation and take the first step toward a calmer, more balanced life.
FAQs
1. What is tapping?
Tapping, also known as the Emotional Freedom Technique (EFT), is a holistic practice designed to relieve anxiety by stimulating specific meridian points on the body. It draws from the principles of acupressure and acupuncture, using gentle fingertip tapping on points along the head, face and upper body to restore energy balance and reduce emotional distress.
2. What does tapping do to your body?
Tapping has been linked to a reduction in cortisol, the hormone your body releases under stress. Lower cortisol levels are associated with fewer negative emotional symptoms, better sleep, improved focus and a greater sense of calm throughout the day. The physical act of tapping is also thought to send calming signals to the brain’s stress response system.
3. What are the benefits of tapping?
Tapping helps reduce stress, resolve emotional challenges, boost mental clarity and may even help manage chronic pain. Research has documented benefits for both mental and physical health, with studies showing improvement in anxiety symptoms, PTSD, depression and overall emotional resilience after consistent practice.
4. Can tapping help with anxiety?
Yes, several studies have shown that tapping is effective for treating anxiety. The technique was originally introduced to help people struggling with phobias and post-traumatic stress disorder, and subsequent research has expanded its application to generalized anxiety, performance anxiety and everyday stress management.
Dallas Mental Health
5. Is tapping safe?
Tapping is a noninvasive practice that is generally considered safe for most people to try on their own. There are no widely reported side effects associated with the technique. However, if you experience increased anxiety, nausea or any physical discomfort during a session, stop the practice and consult with a healthcare provider before continuing.
