Tap Your Way to Emotional Freedom

beginners guide to emotional freedom technique

Introduction to Tapping

Tapping, also known as Emotional Freedom Technique  (EFT)  is a form of psychological acupressure, based on the same energy meridians used in traditional acupuncture. It  has been used to treat physical and emotional ailments for over five thousand years, without the invasiveness of needles. Instead, simple tapping with the fingertips is used to input kinetic energy onto specific meridians on the head and chest while you think about your specific problem – whether it is a traumatic event, an addiction, pain etc, and voice positive affirmations.

Tapping is very easy to learn, and will help you:

  • reduce cravings
  • reduce or eliminate pain
  • implement positive goals

This combination of tapping the energy meridians and positive affirmations works to clear the “short-circuit” – the emotional block — from your body’s bio-energy system, thus restoring your mind and body’s balance.

There are two basic areas to learn in order to use tapping; the locations (see diagram) and technique, and the positive affirmations.

The following is an example for dealing with feelings of overwhelm.

Set-up statement on karate chop point (side of hand)
( although focusing on the negative seems contrary to being positive, it is vital to tune into the emotion that is causing the disruption)

Even though I feel overwhelmed
I love, accept, and forgive myself.
Even though my body feels all this overwhelm,
I love, accept, and forgive myself.
Even though this overwhelm is weighing me down
I am willing to accept myself and feel calm now.

Now, tapping through the points.

Eyebrow  These feelings of overwhelm
Side of Eye  I feel them in my body
Under Eye  I feel them in my mind
Under Nose  There is so much to do
Under Mouth  And part of me feels like I have to get it all done
Collarbone  So much pressure
Under arm  To get it all done
Top of Head  All these feelings in my body

EB Thinking about all I have to do.
SE And acknowledging the pressure
UE On my mind and body.
UN Sometimes this overwhelm feels out of control.
UM My list is endless.
CB Just so much to do.
UA I don’t know how I’m going to find the time.
TH It’s all up to me.
EB It feels like I’ll never be able to get it all done.
SE All this pressure to get it done.
UE Feeling it in my body.
UN Acknowledging this feeling in my body.
UM Feeling it in my body.
CB All this pressure
UA I really want to change this.
TH What if I can find some relief?
EB I am ready to find a way to feel calm.
SE I am willing to release this pressure.
UE I know I will be more effective coming from a calm place.
UN When I let go of the pressure
UM I have more resources.
CB I am more creative.
UA I have more patience.
TH Choosing to feel calm now.
EB Feeling calmer gives me choices.
SE I choose to breathe deeply.
UE Letting go of all this stress.
UN Allowing myself to feel calm.
UM Teaching my body how to relax.
CB When I’m calm, time is on my side.
UA Allowing myself to feel calm now.
TH To release all those thoughts.
EB To let go of all the ways I put pressure on myself.
SE Feeling calm and confident.
UE Knowing all is well.
UN Releasing any events, memories, ideas, thoughts that are putting pressure on
UM Letting them go.
CB Feeling safe in my body.
UA Feeling relaxed in my body.
TH Letting it all go.

Now take a deep breath in. You can gently stop tapping, and check back in. Say out
loud or in your mind, ‘I’m so overwhelmed,’ and notice what’s different. What number is it now? If it was a seven before and it’s a five now, it means you’re shifting, letting go; even just a little bit can make all the difference. When you release these feelings of overwhelm, not only can you be more effective, productive, and actually get things done, but more importantly you can do so while feeling calm and peaceful.

You can substitute whatever is bothering you in the above sequences.
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