What Is EFT (Tapping)? A Simple Guide to Emotional Freedom Techniques

EFT (Emotional Freedom Techniques) is often described as acupuncture without needles; it is a simple, evidence-based method that helps you release emotional and physical stress and calm your nervous system.

It involves gently tapping on specific points on the face and upper body (the same energy meridian points used in acupuncture) while focusing on a thought, feeling or belief that is causing distress. This combination of physical tapping and mindful attention helps the body process emotions and trauma and reduce their intensity.

In short: you talk, you tap and you start to feel lighter.

When you experience stress, anxiety or trauma, your body’s fight-flight-freeze response is triggered. Even small, everyday worries can make your system feel under threat. Over time, this constant stimulation can leave you feeling anxious, exhausted or emotionally overloaded.

Tapping sends calming signals to the amygdala – the part of the brain that controls the stress response. Studies have shown that EFT can significantly lower cortisol levels (your main stress hormone), reduce anxiety and improve overall wellbeing.

It is a gentle yet powerful way to retrain the body to feel safe, calm and in control again.

EFT has been shown to support a wide range of emotional and physical issues, including:

• stress and anxiety
• overthinking and emotional overwhelm
• self-doubt or imposter syndrome
• fear of visibility or failure
• low confidence or motivation
• sleep problems
• old memories or trauma that still affect you (even subconsciously)

Many people also find that regular tapping helps them feel more balanced, focused and resilient in daily life.

EFT is already being used in some emergency and therapeutic settings – including crisis intervention, disaster relief and trauma support – because of how quickly it can help calm the nervous system.

It is increasingly recognised as a valuable complementary tool for emotional regulation and stress management, both in professional settings and in self-care.

For many women over 40, life can feel like an emotional rollercoaster. Hormonal changes, family transitions, deeper reflection and shifting roles often trigger buried emotions or old patterns of stress.

EFT offers a safe and effective way to manage these emotions, restore inner balance and reconnect with who you are. It helps you move from feeling stuck to feeling steady, from overwhelm to empowerment.

A typical EFT round involves tapping with two or three fingers on nine main acupressure points while tuning in to what you’re feeling. You will usually begin with a “set-up statement” such as, “Even though I feel anxious in my stomach right now, I deeply and completely accept myself.”

Here are the main points you will tap on, in order:

1. Side of the hand (karate chop point) – along the fleshy edge of the hand, used for the setup statement
2. Top of the head – on the crown of the head
3. Eyebrow – at the start of the brow, near the bridge of the nose
4. Side of the eye – on the bone beside the outer corner of the eye
5. Under the eye – on the bone just below the eye
6. Under the nose – between the upper lip and nose
7. Chin – in the crease between the lower lip and chin
8. Collarbone – just below the hard bump where your collarbone meets the breastbone
9. Under the arm – around 4 inches below the armpit, on the side of the body

As you tap gently on each point, you can repeat short phrases about what you’re feeling, such as “this worry,” “this tension,” or “this frustration”. Gradually, the emotional charge begins to decrease and the body relaxes.

It’s a simple process, but often deeply transformative.

EFT Tapping is a simple, evidence-based way to regulate emotions, reduce stress and feel calmer and more in control.

Whether you are dealing with anxiety, burnout, or emotional overload, tapping offers a tool you can use anywhere – no equipment, no waiting list.

It’s time to bring calm back into your daily life – one tap at a time.

If you’d like to experience EFT for yourself, book a free introductory call.

You can also join my 12-week Next Chapter programme, designed for women who are ready to let go of stress, rediscover their energy and start a new chapter feeling calm, confident, and clear.