If you’ve been feeling a little more wound-up than usual lately, there’s a deceptively simple technique you might want to try: Tapping. Don’t worry—you won’t need to dig out your old tap shoes or risk waking the neighbors. This kind of Tapping, officially called the Emotional Freedom Technique (EFT), only requires your fingertips and a few minutes of focus.
It may sound a little out there—like the kind of wellness trend that belongs in a “snake oil” aisle. But EFT has more than a woo-woo following. Research shows that Tapping can lower cortisol (the stress hormone) by nearly 25 percent, and it’s already being used as an evidence-based tool for conditions like anxiety, PTSD, depression, and even phobias.
What Exactly Does Tapping Do?
At its core, Tapping helps rebalance emotions. “It quiets the body and the mind, often in just a few minutes, so we can think clearly and problem-solve again,” explains therapist Bilazarian.
In other words: when your nervous system is in overdrive, Tapping helps flip the switch back to calm.
How Does It Work?
Think of Tapping as a direct line to your stress response system. By rhythmically tapping on specific acupressure points, you’re sending calming signals to the amygdala and hippocampus—two parts of the brain that control how we react to stress.
“Imagine a thought that sparks anxiety,” says EFT practitioner Senia. “Your brain sets off the amygdala fire alarm, launching fight-or-flight mode. But when you tap, you send a signal that it’s safe to stand down—even if the stressful thought hasn’t gone away.”
Over time, the hippocampus (your brain’s memory processor) starts to relearn what’s a real threat and what’s not. Painful memories can lose their sting. Triggers don’t feel quite so triggering.
What Issues Can Tapping Help With?
According to practitioners, the list is surprisingly long. Tapping has been used for:
- Everyday stress and worry
- Social anxiety and generalized anxiety
- PTSD and trauma recovery
- OCD and panic
- Chronic pain and fibromyalgia
- Depression
- Addictions and phobias
- Weight management struggles
Or as Bilazarian puts it: “Try it on everything.”
How Often Should You Tap?
The beauty of EFT is its flexibility. You can do it anywhere, anytime—at your desk, before bed, even in the bathroom before a big meeting.
“There’s really no downside to self-tapping as often as you need,” says Senia. “For deeper issues like PTSD or significant trauma, working with a certified EFT therapist is recommended.”
Are There Side Effects?
Compared to most treatments, side effects are minimal. Some people may notice an emotional release—like tears, irritability, or sadness—especially if tapping brings buried feelings to the surface.
Others might experience yawns or sighs, which Bilazarian says are simply signs the nervous system is shifting from fight-or-flight to rest-and-digest. That’s when the immune system and other key body processes function best.
Does It Actually Work?
The science says yes. More than 100 studies back EFT’s effectiveness. In one 2019 study, participants who tapped saw:
- Cravings drop by 74%
- Pain decrease by 57%
- Anxiety reduced by 40%
- Depression lowered by 35%
- PTSD symptoms improved by 32%
- Happiness boosted by 31%
On top of that, cortisol levels dropped, along with blood pressure and heart rate.
And the stories are just as compelling. “I once worked with a man struggling with anger,” recalls Senia. “After a few tapping cycles, he noticed that the neck pain he’d carried for weeks was suddenly gone—and it never came back.” Stress, it turns out, really had been living in his body.
How to Try Tapping for Yourself
Here’s a beginner-friendly routine you can try right now:
- Identify the issue. Pick one thing that’s bothering you—like stress about a deadline or a nagging headache. Rate it from 0 (no problem) to 10 (severe distress).
- Start with the “karate chop” point. Using two fingers, tap the fleshy side of your hand (between your pinky and wrist) while saying a setup statement three times, such as:
- “Even though I’m stressed about my deadline, I accept myself.”
If “I accept myself” feels too strong, try “I’m okay” or “I accept how I feel right now.”
- “Even though I’m stressed about my deadline, I accept myself.”
- Move through the tapping points. Gently tap 5–7 times on each of the following, repeating a reminder phrase like “This stress is safe to let go.”
- Inner eyebrow (near bridge of nose)
- Side of eye (temple area)
- Under the eye (on cheekbone)
- Under the nose (between nose and lip)
- Chin (crease under bottom lip)
- Collarbone (just below the bone, near sternum)
- Side of ribcage (about 4 inches below armpit)
- Top of head
- Reassess. Rate your stress or pain level again. Keep tapping until the number drops.
Most people notice relief in just three to ten minutes.
Final Thoughts
EFT Tapping is one of those techniques that’s almost too simple to believe—but both science and personal stories suggest it works. The best part? It’s free, quick, and always at your fingertips.
Next time stress sneaks up on you, instead of reaching for another cup of coffee (or doomscrolling for an hour), try a few rounds of Tapping. You might just find yourself breathing easier—literally.
