Emotional Freedom Technique: A Beginner’s Guide to Stress Relief in Minutes

Imagine if you had a simple tool in your pocket that could calm stress, ease anxiety, and help you feel more grounded in just a few minutes—without needing special equipment or hours of practice. 

That’s exactly what many people find with EFT tapping, also known as the Emotional Freedom Technique.

It may look a little unusual at first—tapping on points of your body while repeating phrases—but thousands of people worldwide use it as a quick, effective way to reduce emotional distress. 

Let’s explore what the emotional freedom technique is, how it works, and how you can use EFT tapping for stress relief in your own life.

What is the emotional freedom technique?

The Emotional Freedom Technique (EFT) is a mind-body practice that combines elements of ancient acupressure with modern psychology. Instead of using needles like acupuncture, EFT relies on gentle fingertip tapping on specific points of the body—known as acupoints—while focusing on a particular thought, feeling, or memory.

The idea behind EFT tapping is that negative emotions can create blockages in the body’s energy system. By stimulating these points, EFT is thought to help release those blockages, restore balance, and reduce stress.

Many people describe it as a blend of talk therapy and acupressure. You acknowledge your feelings out loud, pair them with tapping, and often notice a shift in your emotional state within minutes.

Does EFT tapping really work?

If you’re new to the emotional freedom technique, it’s natural to be skeptical. After all, tapping on your face and body might not sound like a typical stress relief method. But research is growing, and the results are promising.

Scientific evidence:

• Studies published in The Journal of Nervous and Mental Disease and Psychological Trauma have found that EFT tapping can significantly reduce symptoms of anxiety, depression, and post-traumatic stress disorder (PTSD).

   

• A large meta-analysis showed that tapping led to notable decreases in cortisol, the body’s main stress hormone.

   

• Many therapists now integrate EFT tapping alongside other evidence-based approaches, such as cognitive behavioral therapy (CBT).

   

Lived experience:

Beyond the studies, countless people report that tapping gives them a sense of control over their emotions. Instead of spiraling into stress, they can pause, tap, and reset.

While EFT isn’t a magic cure or a replacement for therapy, it can be a powerful tool in your stress-relief toolbox.

What are the 9 tapping points for EFT?

One of the most common questions beginners ask is where exactly to tap. There are nine key tapping points used in the emotional freedom technique.

Here’s a quick guide:

1. Karate Chop Point – The outer edge of your hand, between your wrist and pinky finger. This is where you typically begin your EFT tapping sequence.

    

2. Top of the Head – The crown of your head.

    

3. Eyebrow – The point where your eyebrow begins, closest to your nose.

    

4. Side of the Eye – On the bone bordering the outer corner of your eye.

    

5. Under the Eye – Directly below the eye, on the cheekbone.

    

6. Under the Nose – Between the nose and upper lip.

    

7. Chin Point – In the crease between your lower lip and chin.

    

8. Collarbone – Just below the hard ridge of your collarbone.

    

9. Under the Arm – About four inches below your armpit, on the side of the body.

    

How to use these points:

• Begin by stating a setup phrase while tapping the Karate Chop Point. For example: “Even though I feel stressed right now, I deeply and completely accept myself.”

• Then, move through each of the nine points, tapping gently 5–7 times while focusing on the feeling or thought you want to address.

   

• Repeat as needed until you feel a shift in intensity.

   

It may take practice, but once you learn the sequence, you can complete it in just a few minutes.

How does EFT work for anxiety?

Anxiety often feels like your mind and body are stuck in overdrive—heart racing, thoughts spiraling, breath shortening. EFT tapping works for anxiety by calming both the body and mind simultaneously.

Here’s how:

1. It reduces physiological stress

Studies show that tapping lowers cortisol levels, which helps calm the “fight-or-flight” response triggered by anxiety.

2. It interrupts anxious thought loops

By focusing on your feelings while tapping, you interrupt the constant cycle of worry. This helps create mental space to respond instead of react.

3. It creates self-acceptance

One of the core features of EFT tapping is acknowledging your feelings instead of fighting them. For example:
“Even though I feel anxious right now, I accept myself.”
This blend of honesty and compassion can reduce the shame often tied to anxiety.

4. It’s accessible anytime

Unlike long therapy sessions or medication schedules, tapping can be done anywhere—before a big meeting, in your car, or right before bed. Many people use it as a quick “reset” when anxiety spikes.

Why EFT tapping is worth trying

The beauty of EFT tapping is its simplicity. You don’t need years of training, expensive equipment, or even a quiet space. All you need is your fingertips, your awareness, and a few minutes.

It’s not about denying your stress or “fixing” yourself—it’s about creating space to acknowledge what’s real and gently shift it. For many people, that’s the most empowering part.

A simple EFT tapping exercise you can try right now

1. Identify what’s bothering you (e.g., “I feel anxious about this presentation”).

    

2. Rate the intensity of that feeling on a scale of 0–10.

    

3. Create a setup phrase: “Even though I feel anxious about this presentation, I deeply and completely accept myself.”

4. Tap on the Karate Chop Point while repeating your setup phrase three times.

    

5. Move through the 9 tapping points, repeating a shorter phrase like “This anxiety about my presentation.”

6. After one round, pause. Rate your intensity again. Repeat until the number decreases.

    

This short practice can often bring relief in less than 5 minutes.

Final thoughts: Finding freedom in the moment

Stress and anxiety are part of life—but they don’t have to control your life. With tools like the emotional freedom technique, you can give yourself a way to pause, breathe, and gently reset.

EFT tapping may not solve every problem, but it offers a quick, accessible path to feeling more calm and in control. Whether you’re navigating daily stress, dealing with anxiety, or simply wanting a grounding practice, tapping can help you find relief in minutes.

Because sometimes, the smallest practices can create the biggest sense of freedom.