Tools to Help with Stress: Tapping

Tapping, also called Emotional Freedom Tapping (EFT), is a simple way to help decrease anxiety and distress by using your hands to tap on certain points of your body. These points are called acupoints. They may help the body release anxiety and support physical and emotional well-being. There are 9 places to tap that we highlight in the instructions. If someplace is not comfortable to tap, it’s ok to skip that place. Skip any spots you cannot reach or if there is medical equipment in the way, this will still be helpful. If there is a place that feels really good to tap, you may want to go back to that place at the end. You are free to do what feels good and right for your body!

Before you begin tapping, come up with a sentence about how you feel. Here are some examples: “I feel really stressed about being in the hospital.” Or “I feel really anxious and upset that I have to get an IV.”
Then add to that sentence something such as: “I completely love and accept myself.” “Even though I am really scared, I know I am brave.” “I honor my feelings and give my body permission to relax. Choose a positive sentence that works for you.
Tap on the outer edge of your hands using your opposite 4 fingers, one at a time about 10 times or more each side. (The place below your pinky, like if you were going to karate chop) As you are tapping repeat your sentence about how you feel about 3 times
Tap the very top of your head gently with 2-3 fingers. Then repeat several times your positive statement, such as, “I honor my feelings and accept where I am” “I will be OK” or something similar.
Tap the inner corner of both your eyebrows using 2-3 fingers. At each of the following points, continue to repeat your statements and feel free to add some more thoughts. “Even though I feel really stressed, I know I am doing my best.”
Tap the outer corner near your eyes and temple. Begin to say or think your positive statement, “I completely love and accept myself.’”
Tap the middle of your cheekbone and continue to say, “I completely love and accept myself” or I know I am doing my best” or another positive statement.
Tap above your lip and below your nose. You can just tap or continue to repeat your feelings and positive statements. There is no wrong way to do this.
Tap below your lips, just above the chin.
Tap just below the middle of your collar bone.
Tap about 4 inches below the center of your armpit. Repeat on the other side.
Decide if you would like to end by tapping on your favorite place and repeat your positive statement. Always end with your positive statement.
Sit with your hands in your lap and breathe. Notice how you feel.
Use this as often as you need to help feel calm and centered.