Tapping for Anxiety: The Science and Benefits Behind This Simple Technique

Anxiety is a common and sometimes debilitating condition affecting millions worldwide. While many treatments are available, some people turn to alternative therapies like tapping to help reduce their symptoms. 

Tapping, also known as Emotional Freedom Technique (EFT), is a simple yet powerful technique that involves tapping certain points on the body while focusing on specific thoughts or emotions. In this article, we will explore the science behind tapping for anxiety, the benefits of using this technique, and how to get started with tapping for yourself.

What is Tapping?

Tapping for anxiety, also known as Emotional Freedom Technique (EFT), is a self-help technique that involves tapping on specific points in the body while focusing on the negative emotions associated with anxiety. It combines cognitive behavioral therapy and acupressure to reduce the emotional intensity of negative thoughts and feelings.

EFT is based on the belief that negative emotions are caused by disrupting the body's energy system. By tapping on specific meridian points on the body, the energy blockages are released, and the emotional intensity is reduced, leading to a sense of emotional calm and balance. The technique is easy to learn and can be done almost anywhere, making it an effective tool for managing anxiety and other emotional issues.

How Does Tapping Work?

The science behind tapping for anxiety is based on the principles of acupuncture, an ancient Chinese healing technique that involves stimulating specific points in the body to balance the body's energy system. The theory behind tapping is that it helps to balance the body's energy system, which can become disrupted when we experience stress or trauma.

Tapping involves tapping specific acupressure points on the body while focusing on a particular issue or problem. The process is designed to help release negative emotions and restore the body's energy system balance. By tapping on these specific points, it's believed that we can release blocked energy and restore the natural flow of energy throughout the body.

Research has shown that tapping can have a calming effect on the body and help reduce anxiety. One study published in the Journal of Nervous and Mental Disease found that participants who used tapping to reduce anxiety significantly reduced symptoms compared to those who received talk therapy or no treatment at all. Another study published in the Journal of Alternative and Complementary Medicine found that tapping can help reduce cortisol levels, a hormone associated with stress.

Benefits of Tapping for Anxiety

Tapping, also known as the Emotional Freedom Technique (EFT), is a holistic approach that has been gaining popularity in recent years due to its potential benefits for anxiety and stress relief. Here are some of the benefits of tapping for anxiety:

1. Reduces anxiety symptoms: Tapping helps reduce anxiety symptoms such as racing thoughts, tension, and palpitations. It may also help lower cortisol levels, a hormone associated with stress.
2. Promotes relaxation: Tapping promotes relaxation by stimulating the parasympathetic nervous system, which allows the body to relax and recover from stress.
3. Helps with emotional regulation: Tapping may help individuals regulate their emotions by reducing the intensity of negative emotions such as anger, fear, and guilt.
4. Improves self-esteem: Tapping can improve self-esteem by addressing negative beliefs and self-talk that may contribute to anxiety and low self-worth.
5. Complements other therapies: Tapping can be used alongside other treatments for anxiety, such as cognitive-behavioral therapy (CBT), medication, or relaxation techniques.

Getting Started with Tapping

Tapping is a simple technique easily be learned and practiced at home. Here are some steps to get started with tapping:

1. Identify the problem: Begin by identifying the problem or issue that is causing you anxiety. This could be a specific event, a general feeling of anxiety, or a physical symptom.
2. Rate the intensity: On a scale of 0 to 10, rate the intensity of your anxiety. This will help you track your progress as you tap.
3. Choose a setup statement: A setup statement is a phrase that acknowledges the problem while also affirming your self-acceptance. For example, "Even though I feel anxious, I deeply and completely accept myself."
4. Begin tapping: Start by tapping the karate chop point on the side of your hand while repeating the setup statement three times. Then, tap on each remaining point (eyebrow, side of the eye, under eye, under nose, chin, collarbone, under the arm, top of head) while repeating a reminder phrase focusing on the problem or issue. For example, "This anxiety in my chest" or "This feeling of overwhelm."
5. Reassess the intensity: After one or two rounds of tapping, reassess the intensity of your anxiety. If it has decreased, continue tapping the remaining points with a new reminder phrase. If it hasn't reduced, try adjusting the reminder phrase to be more specific or focus on a different aspect of the problem.
6. Repeat as needed: Repeat the tapping sequence as many times as needed until the intensity of your anxiety has decreased to a manageable level.

PDF Guides for Tapping

PDF guides can help learn tapping for anxiety by providing a structured approach to the technique. They usually contain step-by-step instructions and illustrations that help individuals understand and perform the process correctly. PDF guides also typically provide a list of tapping points and affirmations that can be used for specific anxiety symptoms, which can be helpful for individuals who may not know where to start or what to focus on during the tapping process.

PDF guides may also provide information on the science behind tapping and tips and strategies for getting the most out of the technique. They may also offer additional resources such as videos, podcasts, or books for those who want to learn more about tapping and how it can be used to manage anxiety.

PDF guides can be a valuable tool for those who want to learn tapping for anxiety, as they provide structure, guidance, and additional resources for individuals to use as they begin to incorporate tapping into their anxiety management toolkit.

Tapping is a simple yet powerful technique that can help reduce anxiety, stress, and other negative emotions. By stimulating specific points on the body, tapping is believed to balance the body's energy system, promoting emotional and physical well-being. While tapping may not work for everyone, it is a safe and effective tool worth considering for anyone looking to manage their anxiety and improve their overall well-being.

Grouport's online group therapy teaches anxiety techniques

Our online group therapy sessions are available to New York, New Jersey, and Florida residents, and licensed therapists in these groups teach anxiety techniques like tapping and other modalities and methodologies to help manage anxiety symptoms. Our online group therapy services are affordable and have helped many people improve their mental health and well-being.

If you are not in New York, New Jersey, or Florida, we also offer dialectical behavior therapy skills groups to anyone over 18 and around the world. In this skills group, individuals learn strategic new skills to replace behaviors and emotions causing friction in their daily lives and relationships. Every week you'll join a close-knit group of individuals virtually who will provide encouragement and accountability as you explore DBT essentials.

Each group session has limited seats, so sign up today and reserve a spot.