Tap 5 to 7 times gently on each point with your fingertips (there are meridian energy points on the ends of your fingers, too!). Use your index and middle finger on your dominant hand or hands as you say each statement.

You can use both hands on the Top of the Head, Eye Brows, Side of the Eyes, Under the Eyes, Collar Bones and Under the Arms. You can switch from one hand to two, whatever feels comfortable. As long as you are tapping on the points, it really doesn’t matter if you are using one hand or two. It’s just as effective either way.

1. Tune Into The Problem

Look at what issue you want to tap on. Be aware of any physical symptoms you may be having in regard to your issue such as tension, pain, butterflies in the stomach, nausea, feeling scared, angry or sad. Notice where it is in your body. You may also be aware of your limiting beliefs or negative thoughts that are getting in the way of your overcoming this issue.

2. The assessment

Rate the intensity of your problem on a scale of 0-10, with 10 being the worst. Remember that in EFT we have to tap on the negative first until the negative issue is down to about 4 or below on the a scale of 1 to 10, before you bring in any positive statements or reframes.

You’ll notice that I will ask in the script questions such as “What if?” and “Maybe it’s possible?”. Your mind may answer “Nope, not possible” or “Hmm, maybe it is possible”. If your mind is still saying, “Nope it’s not possible” or “I can’t imagine it would ever be possible” etc. Then that is telling you that you need to do more tapping on the negative feeling until the number goes down to a 4 or below.

It doesn’t matter how many rounds you do on the negative, it will eventually go down. Sometimes you will still feel uncomfortable and that may be because another feeling or aspect has come up while the first one went down. That is time to start tapping on that new negative emotion and bring that down and so forth.

3. The Setup

Now tap the Karate Chop Point (KC) while repeating 3 times the setup phrase: “Even though ____________ (the problem), I accept myself deeply and completely.”
 

4. The sequence

Decide on a phrase which reminds you of the problem and tap on the sequence of points, repeating the reminder phrase. Below is a sample script for you to use. It includes 5 rounds of tapping.
 

Disclaimer

Please be aware if you have big T -Trauma, it is possible the tapping can open up very deep feelings that you may have buried in your subconscious when you experienced the trauma. If this happens to you, please find a skilled practitioner or a therapist experienced in trauma to help you heal from this. Also remember to tap any scary feelings down, use the statements: I am fine, everything is going to be okay, I am here in this room and my feet are planted firmly on the ground. Open your eyes if you have them closed and take deep full breaths as you tap. Look around the room observing all you see around you.

Anxiety Tapping Script

The Setup:

Karate Chop Point (KC): “Even though I have all this anxiety and stress about _______, I accept myself anyway. Even though I have all this stress and anxiety about ________, I deeply and completely accept myself. Even though this stress and anxiety is exhausting, I accept myself no matter what.”

Round 1

Top of Head (TH): This anxiety
Eyebrow (EB): This stress about _________
Side of Eye (SE): All this stress
Under Eye (UE): All this worry
Under Nose (UN): It’s exhausting
Above Chin (CP): All this stress
Collar Bone (CB): All this fear
Under Arm (UA): This fear about _______
Wrist Point (WP): I want to let it go
Karate Chop (KC): But I’m so scared

Round 2

TH: This stress
EB: This fear
SE: This worry
UE: All this stress
UN: This __________ (your issue that you are having stress about)
CP: This issue
CB: All these stressful feelings
UA: All this fear
WP: It’s too much
KC: It’s too overwhelming

Take a deep breath and check in with your problem, how do you feel about it now? Check in with your body. How is your level of stress? What is the number between 1 and 10 now? Did it go down at all? Hopefully it did, even a little is good. You may feel emotional, you may want to yawn, cough or sneeze. You may feel unusual body sensations. This is all normal and natural as you are moving stuck energy. Just keep tapping and you will feel better.

Round 3

TH: All this stress
EB: All this fear about _______
SE: I just want to feel better
UE: I want to feel at ease
UN: I want to feel calm and confident
CP: But I still have all this stress
CB: This fear
UA: All this fear
WP: This fear
KC: All this remaining fear

Take another deep breath and check in with your feelings and rate the number between 1 and 10. If it is still above a 4 you need to tap some more on the above rounds. If your stress went down to a 4 or below you should go to the 4th and 5th rounds.

Round 4

TH: These remaining fears about ___________
EB: I wonder if I could feel more calm about this?
SE: I wonder if I could feel more at ease in this situation?
UE: I’m open to that
UN: I’m open to feeling more calm and confident
CP: I’m open to taking deep breaths and feeling grounded
CB: This remaining fear
UA: This remaining anxiety
WP: These remaining fearful feelings
KC: What if I could trust that I am safe?

Round 5

TH: What if I’ve always been safe?
EB: What if I can feel grounded with my feet firmly planted on the ground?
SE: I’m open to that
UE: I’m open to feeling calm and confident
UN: I’m open to feeling safe
CP: I’m open to taking deep relaxing breaths knowing I am safe
CB: I’m not alone
UA: I choose to feel safe no matter what is going on in my life
WP: I choose to feel grounded
KC: I choose to feel calm, confident and safe
KC: What if I am safe?
KC: I choose to feel calm, relaxed and safe

5. Re-assessment

Okay, so that was a quick 5 rounds. Take a deep breath, tune in to the problem and rate the level of intensity now. Notice any changes in thoughts, emotions, or body sensations. Perhaps you have a new insight.

6. Completing the Process

Repeat the process until there is no intensity and you feel neutral about the original problem. If it is at a 0 or a 1, you can be pretty sure it’s done but if it is still at a 3 or 4, more tapping needs to be done.