How to Use EFT to Reduce Stress and Anxiety

Negative emotions are an unfortunate part of life. If anxiety or stress overwhelm you more often than not, Emotional Freedom Techniques (EFT) might help. EFT tapping is a holistic practice that complements self-care habits to improve your inner healing. Learning how to do the practice could ease your mind, improve your mood, and make daily life more enjoyable.

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What is EFT?

EFT is a healing modality that combines energy psychology with exposure therapy, cognitive behavioral therapy (CBT), and acupressure. It doesn’t involve any needles. Instead, participants choose a distressing emotion or thought and use their hands to apply pressure along designated meridian points. They repeat phrases of self-acceptance while administering pressure to down-regulate their activated amygdala. 

Effects of long-term stress and anxiety

Some people prefer to push through negative feelings. While that might help in specific circumstances, it’s not a health solution for the rest of your life.

Mood regulation struggles

While you can boost your mood with cardio workouts and other exercises, they’re short-term solutions for a long-term problem. Being unable to regulate your moods could make you less social or struggle with self-esteem issues. Using EFT for anxiety symptoms will boost your state of mind, allowing you to enjoy better connections with yourself and others.

Heart disease

Stress affects the mind and body simultaneously. Researchers found that being within 24 hours of a high-pressure deadline increases acute myocardial infarction risks sixfold. Experiencing high stress every day for months or years will wear on your heart. EFT could be part of your toolbox to help prevent dangerous diseases.

Sleep problems

Cortisol contributes to your stress and anxiety. Experts note that elevated nighttime cortisol levels impair sleep initiation and maintenance, which could keep you from getting a good night’s rest. Soothing your mental health with a holistic at-home treatment may help you finally feel rested after waking up each morning.

Discover tips for better, deeper sleep here.

How does EFT tapping work?

EFT tapping works by applying pressure to specific meridian points. Traditional Chinese medicine states that meridian locations channel energy or qi through specific locations on the body. Many holistically minded people believe that pressing on those places activates an energy flow that regulates your mental health with guided intentions.

Whether or not you believe in that part of EFT treatments, the pressure also has a physical effect. Tapping on meridian points while feeling a heightened emotion causes an up-regulation of neural activation, while calming the hippocampus. EFT tapping is a free, instantaneous resource that is always available to try whenever your anxiety or stress rises.

How to do EFT for anxiety and stress relief

You can try EFT whenever you need to improve your mood. Follow some simple steps to try EFT tapping at home, work, or wherever you need an emotional boost.

1. Find a calm environment

Imagine trying to feel positive while surrounded by loud sounds or disruptive people. The continual stress triggers would prevent you from getting much-needed relief. When you need to start an EFT session, locate a soothing environment. You could sit in your car, escape to the office supply closet, or close the door to your bedroom.

Experts also found that spending time in nature improves your mental health, so you can even try EFT while sitting outside. As long as there aren’t blaring sirens or people talking loudly nearby, you’ll feel equally at peace outdoors.

2. Identify your current trigger

EFT is only helpful if you understand your current stress or anxiety trigger. Consider what’s causing your current feelings. If there’s more than one likely reason for your inner tension, choose the most present trigger.

Acknowledging the issue at hand is a big step in EFT tapping. You’ll use it as your focal point and the basis of your emotional shift. If you’re feeling anxious because something reminded you of a past trauma, remember that example to move to the next step.

3. Create your self-acceptance phrase

An EFT self-acceptance phrase combines your trigger with what you want to feel. If you’re anxious from a trauma trigger, your phrase could look like, “Even though I’m feeling scared of someone who isn’t here, I accept and love myself anyway.”

Radical self-love is challenging. If saying that feels untrue, change the ending. You might say, “Even though I’m feeling scared of someone who isn’t here, I am proud that I’m recognizing this feeling.”

4. Start your tapping

You don’t need a map of acupressure spots to do EFT. Focus on your upper body and tap along nine locations:

• The top of your head
• The sides of your eyes
• Your eyebrows
• Under your eyes
• Under your nose
• On your chin
• On your collarbones
• The sides of your hands
• Under your arms

Tap each location multiple times while saying your self-acceptance phrase. Cycle through them until you feel calmer. You can always increase the intensity of your tapping if you need more help grounding your mind and body.

5. Finish with deep breathing

When you feel calmer, steady yourself with deep breathing. Exhaling longer than usual activates your parasympathetic nervous system by telling your body you’re safe. Think of it like sighing during a moment of contentment.

Inhale for four seconds. Exhale for six seconds. Repeat it as many times as you like. You’ll know you’re ready to return to your routine when your stress or anxiety is low. You may notice that your heart rate is slower or that your mood feels more positive. 

Try these breathing techniques for relaxation that you can do anywhere.

How long does it take to feel the effects of EFT?

EFT tapping for stress relief or anxiety reduction can create positive effects right away. The combination of pressure points, a positive affirmation, and a calm environment immediately changes your mood. If you add deep breathing to the end, you’ll give yourself another tool to improve your mental health.

Most common EFT myths

EFT is an excellent mental health resource, but people often misunderstand it. Make sure you understand the most common myths to hone your practice.

EFT can replace Western medicine

Holistic practices are important, but they aren’t a replacement for Western medicine treatments. EFT is useful because it combines meridian points with CBT. Without the self-affirmation that adds the CBT technique, your EFT experiences might not address your triggers as effectively.

A single session can solve your emotional struggles

People often experience immediate emotional relief after doing EFT. While it’s tempting to think that your trigger can no longer influence you, it might be a core wound that requires more healing. Give yourself space to address anxiety or stress as it arises. You’ll practice the self-compassion that’s essential for post-traumatic growth and EFT practices.

Only broken people need EFT

Some individuals believe that therapeutic practices are only for the most severely troubled individuals. The belief may stem from societal stigma about therapy and mental health in general. However, you don’t need to undergo extreme traumatic circumstances to benefit from EFT.

The tapping can soothe your mind if something makes you feel on edge, extra stressed, or anxious. You only need an affirming phrase and an understanding of the meridian points to start.

Start healing with EFT tapping

Anyone can do EFT tapping when they feel anxious or stressed. You don’t have to look far to improve your mental health. Sit in a soothing place, tap the designated meridian points, and repeat your affirmation for a few minutes. You’ll feel your mood improve with the holistic practice that merges traditional Chinese medicine with modern psychology.

For further related reading, find out about the different types of stress and these calming techniques for stress reduction. Plus, discover the benefits of working out for anxiety relief and how to use yoga to reduce stress.

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