Anxiety and stress have become constant companions for many people. While essential medical and psychological treatments exist, we increasingly seek complementary tools to regain a sense of control over our emotional state. One of these techniques, known as “Tapping” or Emotional Freedom Techniques (EFT), is gaining recognition for its remarkable effectiveness, and its power lies in how it communicates directly with our brain.
As a neurologist, I find Tapping fascinating because it combines the wisdom of ancient practices, such as acupuncture, with the principles of modern psychology and neuroscience. It is a technique that allows us, in essence, to “reprogram” our brain’s response to a stressful stimulus.
The Neurology Behind Tapping: What Happens in Your Brain?
To understand how tapping works, we must first discuss the amygdala. This small, almond-shaped structure in our brain is the threat detection center. When we perceive a danger—real or imaginary—the amygdala activates the “fight or flight” response, flooding our system with stress hormones like cortisol.
In people with anxiety, this alarm system can be hypersensitive, constantly being triggered by thoughts or situations that do not pose a real danger. This is where tapping intervenes. The technique involves giving gentle taps on specific points of the body that correspond to acupuncture meridians.
By performing these taps while focusing on the thought or emotion causing us stress, we send a calming signal directly to the amygdala. This physical stimulus interrupts the panic response and tells our brain, “You are safe.” The result is a deactivation of the stress alarm. In fact, clinical studies have shown that tapping can reduce cortisol levels by up to 40%, a fact that validates its profound physiological impact.
A Practical Guide to Getting Started with Tapping
The beauty of tapping lies in its simplicity. It is a self-help tool that you can apply anytime you feel anxiety or stress begin to overwhelm you.
Step 1: Identify the problem and its intensity. Focus on the specific feeling: anxiety about a meeting, fear of flying, stress from an argument. Rate it on a scale of 0 to 10, where 10 is the maximum intensity. This will help you measure your progress.
Step 2: The Setup Statement. While gently tapping on the “karate chop point” (the fleshy edge of the hand), repeat a phrase that acknowledges the problem and combines it with a statement of self-acceptance. For example: “Even though I feel this strong anxiety about (your problem), I deeply and completely accept myself.” Repeat it three times.
Step 3: The Tapping Sequence. Now, give 5 to 7 gentle taps on each of the following points while verbalizing a short reminder phrase, such as “this anxiety” or “this fear.”
- Top of the Eyebrow: Just where the eyebrow hair begins, above the nose.
- Side of the Eye: On the bone, at the outer corner of the eye.
- Under the Eye: On the bone, directly under the pupil.
- Under the Nose: Between the nose and the upper lip.
- Chin: In the crease between the lower lip and the chin.
- Collarbone: At the point where the collarbone and sternum meet, slightly to one side.
- Under the Arm: About 4 inches below the armpit, at chest level.
Step 4: Breathe and Re-evaluate. Take a deep breath and exhale slowly. Re-rate the intensity of your emotion from 0 to 10. It has likely decreased. You can repeat the sequence until you feel significant relief.
A Complement, Not a Replacement
It is crucial to understand that tapping is a complementary technique. It does not replace the need for medical or psychotherapeutic treatment for diagnosed anxiety or depression. However, it is an extraordinary tool for daily stress management, for calming the mind in acute moments, and for giving you a powerful sense of control over your own neurological well-being. Integrate it as part of a holistic approach to your health, always under the guidance of a professional.