Anxiety can show up in many ways, such as racing thoughts, restlessness, a tight chest, or a lingering sense of unease. While traditional therapies and medication are helpful, many Australians are also turning to complementary approaches to support their emotional wellbeing. One gentle and practical method that continues to grow in popularity is Emotional Freedom Technique, or EFT tapping.
This mind-body practice blends acupressure and psychological strategies to help calm the nervous system.
In this guide, you’ll learn how EFT tapping works, which points to focus on, and how to access it through experienced practitioners across Australia.
What is EFT tapping?
Emotional Freedom Technique, or EFT tapping, is a self-help method that involves lightly tapping on specific acupressure points while focusing on emotional distress. Often referred to simply as "tapping," EFT is designed to help release negative emotions, reduce anxiety, and restore balance to the body’s energy system.
This practice is rooted in the principles of energy psychology, a field that combines psychological techniques with an understanding of the body's energy flow. EFT draws heavily on traditional Chinese medicine, particularly the idea that emotional discomfort can disrupt the body's energy meridians—pathways through which life force, or Qi, flows.
EFT tapping works by stimulating these meridian points, similar to acupuncture but without the needles. While tapping on these points, you also focus on the issue at hand and repeat certain statements that acknowledge the emotion while affirming self-acceptance. This process is thought to reduce the intensity of the emotional response, helping you feel calmer and more grounded.
Key principles of EFT tapping:
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It targets energy disruptions linked to negative emotions.
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The process combines physical stimulation (tapping) with cognitive reframing.
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It can be used for a wide range of issues, including anxiety, stress, fears, and limiting beliefs.
The standard process includes:
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Identifying the emotional issue or concern.
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Rating its intensity on a scale of 0–10.
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Creating a setup statement (e.g. “Even though I feel anxious, I deeply and completely accept myself”).
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Tapping through a sequence of acupressure points while repeating reminder phrases.
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Re-assessing the intensity to measure progress.
EFT is often described as emotional acupuncture, helping the body reset its stress response in a gentle, non-invasive way.
Want to learn more about EFT and energy healing? Explore EFT therapy on Natural Therapy Pages.
How EFT tapping supports anxiety relief
Anxiety is both emotional and physical. It may start with a thought or worry, but it often spirals into symptoms like a racing heart, shallow breath, clenched muscles, or even digestive upset. Behind all this is your body’s stress response—especially the amygdala, a small part of the brain responsible for processing fear and threat. What EFT tapping does is interrupt that loop.
When you tap on specific acupressure points, you send a calming signal through your nervous system. This tells the brain it’s safe to relax, which can help reduce feelings of anxiety in the moment. According to the American Institute of Health Care Professionals, EFT acts almost like a reset button for your stress response.
Research backs this up. A 2019 study found that a single session of EFT:
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Reduced cortisol levels (your body’s main stress hormone)
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Lowered anxiety and emotional distress
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Helped participants feel more balanced and in control
Unlike strategies that require equipment or professional supervision, tapping is something you can do wherever you are. Whether you're dealing with general anxiety, social tension, or an overwhelming moment at work, tapping provides a practical and body-based way to feel grounded again.
The Tapping Points and How to Use Them
Learning the sequence is key to using EFT effectively. Below is a breakdown of the standard points used in most EFT practices, followed by a simple script you can try on your own.
Step-by-step guide to the 9 tapping points
Use two fingers to gently tap on each point around 5–7 times, while staying focused on the issue you're working through.
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Side of the hand: Known as the karate chop point, located on the fleshy side of your hand (below the little finger).
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Eyebrow: Where the eyebrow begins, just above the inner corner of your eye.
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Side of the eye: On the bone beside the outer corner of your eye.
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Under the eye: On the bone directly beneath the eye, aligned with the pupil.
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Under the nose: Between the nose and the upper lip.
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Chin: In the crease between your lower lip and chin.
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Collarbone: Just below the hard part of your collarbone, slightly to the side of the centre.
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Under the arm: About 10 cm below the armpit, in line with the bra strap or side seam of a shirt.
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Top of the head: The crown of your head, in the centre.
Go through these points in order, repeating reminder phrases that reflect the issue you're addressing. This helps the body process and release the emotional intensity.
If you're interested in learning EFT on a deeper level, you can also read about studying Emotional Freedom Technique in Australia.
Sample setup statement and tapping script for anxiety
Before starting the tapping round, you’ll create a setup statement. This combines an acknowledgment of how you feel with a message of acceptance.
Example:
“Even though I feel anxious, I deeply and completely accept myself.”
Start by tapping on the side of the hand while saying the setup statement out loud three times. Then move through the 9 tapping points while repeating a short reminder phrase, such as:
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“This anxious feeling”
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“Tight chest”
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“So overwhelmed right now”
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“It’s hard to relax”
Repeat the round 2–3 times, checking in with how intense the feeling is after each round (on a scale of 0 to 10). You can then adjust the script as the feeling begins to shift.
Can you use EFT by yourself?
Yes, EFT tapping is something you can safely practise on your own. It’s especially useful for everyday stress, mild anxiety, or helping you wind down after a difficult moment.
Self-use can be highly effective when the issue is clearly defined and not too emotionally overwhelming. With just a few minutes of tapping, many people report feeling more relaxed, centred, and in control.
To get the most out of self-guided EFT, follow these steps:
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Name the feeling: Be specific. Instead of “I feel bad,” try “I feel anxious about tomorrow’s meeting.”
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Rate the intensity: On a scale of 0 to 10, how strong is the feeling right now?
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Create your setup statement: For example, “Even though I feel anxious, I deeply and completely accept myself.”
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Tap through the points: Use the sequence you’ve learned while repeating reminder phrases (e.g. “this tight feeling in my chest”).
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Check in again: Rate the intensity after a round. Repeat as needed, or shift the phrasing if the emotion has changed.
Keeping a journal can also help:
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Track your progress over time.
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Identify emotional triggers or recurring thoughts.
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Reflect on which scripts or approaches feel most effective.
If your anxiety feels too overwhelming, persistent, or rooted in past trauma, it’s best to seek support. A trained EFT practitioner can guide you through more complex issues with care and structure.
You can connect with a qualified EFT professional near you for personalised support.
Finding EFT practitioners in Australia
While EFT tapping is easy to do on your own, working with a qualified practitioner can offer deeper support, especially if you're facing ongoing anxiety or more complex emotional patterns.
Certified EFT professionals are trained in guiding clients through structured sessions. They can help you uncover core issues, reframe limiting beliefs, and tailor tapping scripts that match your unique situation.
In Australia, you can find EFT practitioners across all major cities and regional areas. Some offer face-to-face sessions at clinics or wellness centres, while others provide online consultations—making it easy to access support no matter where you live.
How to get started:
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Search by location and therapy type via the Natural Therapy Pages EFT directory
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Look for qualifications or experience in EFT, energy psychology, or related fields
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Consider telehealth sessions for flexibility and privacy
Whether you're new to EFT or looking to deepen your practice, professional support can make a meaningful difference.
Ready to feel more grounded? Find a qualified EFT practitioner near you and take the next step in supporting your mental and emotional wellbeing.
Wrapping up
EFT tapping is a simple yet powerful technique that offers real relief for anxiety. It’s non-invasive, easy to learn, and doesn’t require any special tools—just your hands and a few minutes of focused attention.
What makes it especially valuable is how portable and adaptable it is. Whether you’re managing day-to-day stress or supporting deeper emotional healing, EFT can be used anytime, anywhere.
With regular practice, many people experience lasting shifts in how they respond to stress. It may not replace traditional therapy, but it can be an effective part of your overall wellness plan.
If you’re looking for natural, empowering ways to manage anxiety, EFT is a great place to start.
Originally published on Jun 11, 2025