EFT Tapping helped me with depression

EFT Tapping snapped me out of a depression 4 years ago, and recently I have been using it again to deal with anxiety. I feel called to share it in hopes it helps other people as much as it has helped me!

EFT tapping, or Emotional Freedom Techniques, is a self-help method that combines elements of cognitive therapy and exposure therapy with acupressure (tapping on specific meridian points on the body). It's often referred to as "psychological acupressure" and is used to reduce stress, anxiety, emotional distress, physical pain, and even trauma-related symptoms.

What Is EFT Tapping?

EFT tapping is based on the belief that disruptions in the body's energy system can cause emotional and physical issues. Tapping on specific points (mainly on the head and upper body) is said to help restore energy balance and relieve symptoms.

How Does It Work?

The mechanism isn't universally agreed upon, but proponents suggest:

• Tapping on meridian points sends calming signals to the amygdala (the brain’s stress center).

• It can reduce cortisol levels, as some small studies have shown.

• The combination of tapping + verbalizing distress disrupts the emotional memory and rewires the response to triggers.

  
  

Although it's considered alternative or complementary medicine, some research and clinical evidence support its efficacy for anxiety, PTSD, depression, and chronic pain.

How to Do EFT Tapping (The Basic Recipe)

Here’s a step-by-step guide to try EFT tapping, or tell ChatGPT to create a tapping script based on the issue you are struggling with.

1. Identify the Issue

• Choose a specific problem or emotion (e.g., “I’m anxious about the exam”).

2. Rate the Intensity

• On a scale of 0–10, rate how intense the emotion feels.

3. Setup Statement

• Use this formula:

  "Even though I have this [problem], I deeply and completely accept myself."

• Repeat it 3 times while tapping on the Karate Chop point (the fleshy side of the hand).

4. The Tapping Sequence

• Tap each of the following points 7–10 times, while saying a reminder phrase (e.g., “This anxiety”):

Sequence	Tapping Point	Location
1	Top of Head (TH)	Crown of the head
2	Eyebrow (EB)	Beginning of the eyebrow, above the nose
3	Side of Eye (SE)	On the bone at the outside corner of the eye
4	Under Eye (UE)	On the bone under the eye
5	Under Nose (UN)	Between nose and upper lip
6	Chin (CH)	Between bottom lip and chin
7	Collarbone (CB)	Below the collarbone, about an inch down
8	Under Arm (UA)	About 4 inches below armpit

5. Reassess

• Take a deep breath and rate the intensity again (0–10).

• Repeat if necessary, modifying the statements (e.g., “Even though some anxiety remains…”).

Benefits (According to Users & Some Studies)

• Reduces stress and anxiety

• Can help with phobias and PTSD

• Promotes emotional clarity

• May assist with chronic pain or insomnia

  
  

Notes

• While EFT can be powerful, it's not a substitute for professional medical or psychological treatment.

• It’s safe to try, but if trauma or deep emotional issues arise, work with a certified EFT practitioner or therapist.

  
  

EFT Tapping Script Example: Loneliness & Feeling Disconnected (created by chatGPT)

🔹 Step 1: Identify the Issue

“I feel lonely and disconnected from people. It hurts, and I don’t know how to fix it.”

Try to name your version of loneliness if you can:

• “I feel like no one really understands me.”

• “I don’t have anyone I can be real with.”

• “I feel alone even when I'm around people.”

  
  

🔹 Step 2: Rate the Intensity

On a scale of 0–10, how strong is the feeling of loneliness? Let’s say it’s an 8.

🔹 Step 3: Setup Statement (Karate Chop Point)

Say this 3 times:

“Even though I feel so lonely and disconnected, I deeply and completely accept myself. ”OR“ Even though I feel this deep emptiness and wish someone truly saw me, I choose to be kind to myself.”

🔹 Step 4: Tapping Sequence + Reminder Phrases

Tap each point 7–10 times using emotionally honest phrases.

1. Top of Head (TH) – “I feel so alone”

2. Eyebrow (EB) – “This heavy, aching loneliness”

3. Side of Eye (SE) – “No one really understands how I feel”

4. Under Eye (UE) – “It’s painful not to feel connected”

5. Under Nose (UN) – “I feel invisible sometimes”

6. Chin (CH) – “I long for real connection”

7. Collarbone (CB) – “Part of me feels unlovable”

8. Under Arm (UA) – “This deep sense of being alone”

   
   

🔹 Step 5: Reassess

Take a slow, gentle breath and ask:

“How intense is this loneliness now?”Let’s say it’s down to a 5.

If you’re ready, move into a more compassionate and hopeful round:

🔄 Optional Round 2: Creating Safety & Possibility

1. Top of Head (TH) – “Maybe it’s okay to feel this way right now”

2. Eyebrow (EB) – “It’s human to want to be seen and loved”

3. Side of Eye (SE) – “I can be kind to myself through this”

4. Under Eye (UE) – “There might be people out there who would understand me”

5. Under Nose (UN) – “I’m open to connection, even if it’s slow”

6. Chin (CH) – “I deserve love and companionship”

7. Collarbone (CB) – “I’m not broken for feeling lonely”

8. Under Arm (UA) – “I’m taking steps toward connection, starting with myself”

   
   

Gentle Closing Affirmation

Place your hands over your heart if it feels good, and say:

“I am not alone in feeling lonely. I choose to be here for myself with love and compassion.”