I’ve had my fair share of nights lying awake at 3 AM, mind racing with worries about not being able to get it all done, financial security, or that conversation I kept avoiding. Flipping over side to side, blankets in a tangle around my legs, thoughts won’t settle, and I would give anything for just a moment of peace.
Familiar? Or just me?
For me EFT has helped.
I’ve been using EFT or Tapping both personally and in my practice for decades.
It’s a simple yet powerful practice that helps women in find their way back to emotional balance and inner calm.
What Exactly Is EFT or Tapping?
EFT combines the ancient wisdom of Traditional Chinese Medicine (TCM) with modern psychology. It involves tapping specific points on the face and body in a sequence while focusing on emotional distress, pattern of stuckness, or physical discomfort.
It uses gentle finger taps stimulating the same meridian points acupuncturists have used for thousands of years.
And here’s something fascinating: research using fluorescent dyes and imaging techniques is giving us a glimpse of how these pathways might work.
In a 2021 study published in Evidence-Based Complementary and Alternative Medicine, when fluorescent dyes were injected at acupuncture points, 79% showed linear migration patterns matching traditional meridian maps.
These weren’t blood vessels or lymphatic routes, they were something unique, pointing to why tapping specific points may influence both emotional and physical well-being.
The Science That’s Backing it Up
The body of research on EFT is impressive and growing. A 2022 review of more than 50 studies found that EFT is moderately to largely effective for conditions like anxiety, phobias, depression, PTSD, insomnia, pain, and even athletic performance.
One study of 203 participants found EFT produced significant declines in:
- Anxiety (40%)
- Depression (35%)
- PTSD (32%)
- Pain (57%)
- Cravings (74%)
These aren’t small shifts. For many, they’re life-changing.
Even more striking: a meta-analysis showed EFT treatment reduced anxiety with an effect size of 1.23, well above the 0.8 threshold considered “large” in psychological research.
And for those of us juggling chronic stress, studies confirm that tapping lowers cortisol levels and shifts brain activity in areas linked to fear and emotional response. In other words, EFT helps your body reset into calm.
Why EFT Speaks to Women in Transition
Many of us are dealing with hormonal shifts, caregiving responsibilities, career transitions, health concerns and a list that never seems to end. We carry emotional loads that can feel too heavy to bear alone. EFT offers us a way to lighten that weight in real time.
The beauty of tapping is its accessibility. (yes , doing it in public might get you an odd look or two 😉) No special equipment, prescriptions, or appointments required. You can do it anywhere before a difficult conversation, in bed when insomnia strikes, or even in a bathroom stall during a stressful day.
There is an art to creating a strong set-up phrase and tapping phrases that really you resonate with . As a general rule of thumb start with the issue you’re focused on then move toward a phrase to resolve, even partially.
Have you ever noticed how your shoulders tense before a hard conversation? EFT helps soften that automatic response.
How to Practice EFT: A Simple Guide
Step 1: Identify and Rate Your Issue
Choose one specific problem or emotion you’re experiencing right now. It could be anxiety about an upcoming event, anger from a recent interaction, or physical pain you’re feeling. Rate the intensity on a scale of 0 to 10, with 10 being the worst the issue has ever been.
Step 2: Create a Setup Statement
While tapping on the side of your hand (the “karate chop” point), repeat three times: “Even though I have this [problem], I deeply, love, honor, and completely accept myself”. For example: “Even though I feel anxious about my health, I deeply love, honor, and completely accept myself.”
Step 3: TheTapping Points
EFT-Tapping-Points-Illustrated
click above for images
Tap gently 5–7 times on each point while repeating a reminder phrase (“this anxiety”):
- Top of head (crown)
- Beginning of eyebrow (inner edge)
- Side of eye (temple area)
- Under eye (on the bone)
- Under nose (between nose and upper lip)
- Chin (in the crease)
- Collarbone (just below the collarbone)
- Under arm (about 4 inches below armpit)
Step 4: Reassess
After a round, breathe deeply. Re-rate your issue. Continue rounds until the number drops significantly.
Making EFT Part of Your Wellness Toolkit
Think of EFT as emotional first aid. Just as you might reach for a bandage when you cut your finger, you can reach for tapping when emotional wounds need attention. It’s particularly powerful for:
- Stress relief before challenging situations
- Sleep support when your mind won’t quiet
- Pain management for both physical and emotional discomfort
- Confidence building before important conversations or events
- Processing grief and life transitions
- Stuck points moving past a particular pattern
A Gentle Reminder
While EFT is generally safe and effective for most people, if at any time you feel overwhelmed by the intensity of your feelings and can’t seem to make progress on your own, reach out to a healthcare professional. Some issues may require additional support from trained therapists or medical professionals.
Your Next Step
Tonight, before bed, try three rounds of tapping on whatever feels heavy in your heart. Notice what shifts. Notice what softens.
Have you tried EFT before? I’d love to hear about your experience—hit reply and share what you discover.
Be Inspired,
Cathy