3-minute anxiety reduction: A step-by-step guide to start using EFT tapping right now

The information in this article comes from Nick Ortner’s book, The Tapping Solution: A Revolutionary System for Stress-Free Living

Why tapping?

To check out the amazing, varied benefits of tapping, click here to read through our blog post, “Git rid of anxiety in minutes: an introduction to EFT tapping & its benefits”.

The science behind EFT tapping

Starting in the early 2000s, Harvard Medical School Research has studied the technique thoroughly, using brain imaging (fMRI and PET scans) to show without a doubt a decrease in brain activity in the amygadala and hippocampus, areas that drive a fear response.

Harvard researchers found that the acupressure-mimicking tapping on specific meridians of the body can be as effective as acupuncture in some cases, and even more effective than acupuncture when it comes specifically to treating anxiety.

In one controlled study conducted there, cortisol (the body’s stress hormone) levels were so greatly reduced that they had to put a pause on releasing the findings because it was thought that there must have been a mistake! But the data were confirmed, and numerous studies confirm that tapping can effectively help treat both diagnosed anxiety disorders like PTSD, and phobias, as well as other challenges people face, like struggling relationships, limiting beliefs about oneself, and even weight loss(Ortner, Ch. 1).

Why we think about negative things while tapping

The idea is to purposefully get our limbic system on high alert, causing a stress response to occur. Then, as we tap, we calm the nervous system back down- heart rate slows towards a normal rate and physical tension in the shoulders, neck and chest releases. If we are thinking about that negative thought or thing as we go through the process, our limibic system will eventually start to associate the calming reversal of the physical symtoms with that thought. Evenutally over time, that negative thought can occur and the limbic system won’t react with a stress response (because it will associate that thought with the anxiety-reducing tapping instead)(Ortner, Ch. 1).

How to get started tapping: a step-by-step guide

  1. Think about what is bothering you most, or what you’d like to focus on. It might be that you’ve had chronic headaches for days, your boss is piling unending amounts of work on your plate, or a fight you had with your partner the day before. Try to make this statement specific (for example, instead of just “I’m angry that my boss is piling on work”, you might say “my chest feels like it’s fluttering and my head is pounding because my boss keeps sending me work faster than I can get it done”).

  2. How intensely are you feeling bothered, stressed, angry or afraid because of this issue? Rate it on a scale of 0-10.

  3. Next, choose a setup statement. This is something that will help with the calming of the nervous system in tandem with the physical tapping. Add this to the negative thing you decided to work on. To use an example from Ortner’s book, “Even though _____________________ (fill in the blank with your most pressing issue), I deeply and completely accept myself”(Ortner, ch. 2). (Note: if it’s hard to accept yourself in light of the current thing you’re focusing on, you can tap without it. However, you’re encouraged to dig deep for self-acceptance and see yourself as a complex being, worthy of being accepted despite any flaws or mistakes.)

  4. Choose a reminder phrase. A short, simple reminder of what you are tapping about. It could be “this pain in my head” or “this tension in my chest” or “this pain”, “this anger”, etc.

  5. Tap! Here are the points:

    1. side edge of hand

    2. on the inside of the eyebrow

    3. side of the eye

    4. under the eye

    5. under nose

    6. chin

    7. just below the collarbone

    8. under armpit

    9. top of head

While you are tapping the side of the hand, say your setup statement to yourself three times. As you continue to the other 8 tapping points, repeat your reminder phrase to yourself. You will feel a lessening of fear/anxiety as you tap. Sometimes, it might take circling through the list of tapping points more than one time- be patient with yourself! It can also help to repeat the full process with the same setup statement for more than just one day(Ortner, ch. 2).

Happy tapping! Reach out with any questions or comments at hello@rootedwithemily.com. I’d love to hear your experience!

Want to dive deeper into the research?

Click here to check out the website associated with Ortner’s book!

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