EFT Tapping Phrases: Your Complete Guide to Effective Tapping Sessions

Whether you are a new or seasoned Tapping, you might find yourself wondering, “What am I supposed to say while I’m Tapping?” One of the most common challenges for many is knowing which specific words to use during EFT Tapping sessions. In this guide, we’ll explore example EFT Tapping phrases for various issues and show you how to customize them for your unique needs.

The importance of EFT Tapping phrases

EFT (Emotional Freedom Techniques) Tapping combines elements of modern psychology with acupressure. As you tap on specific points on your body, you verbalize your thoughts and feelings. These verbalizations are what we refer to as “EFT Tapping phrases.”

Here are the major themes when it comes to EFT Tapping phrases: 

1. Setup statements

• Used at the beginning of a Tapping round
• Spoken while tapping on the side of your hand (Karate Chop point)
• Acknowledge the issue you're dealing with
• Promote self-acceptance or openness to relaxation
• Example: “Even though I feel anxious, I deeply and completely accept myself”

1. Reminder phrases: 

• Used while tapping through the different points on your face and body
• Keep your focus on the feeling or issue you're addressing
• Usually shorter, more concise versions of the setup statement
• Help maintain concentration on the problem so you can release it
• Example: “This anxiety,” “Feeling overwhelmed”

1. Empowering statements: 

• Introduced towards the end of your Tapping session
• Used after you've released some negative emotions and are feeling relief
• Help shift your mindset in a positive direction
• Reinforce new, healthier thought patterns
• Example: “I choose to feel calm,” “I am capable of handling this”

EFT Tapping phrases serve several important functions:

1. Acknowledge the problem: By stating the issue out loud, you're bringing it into conscious awareness.
2. Express emotions: Verbalizing your feelings can help release pent-up emotions.
3. Maintain focus: The phrases keep your mind tuned to the issue you're working on while you tap.
4. Promote self-acceptance: Many Tapping phrases include an element of self-acceptance, which is crucial for healing.
5. Rewire thought patterns: As you tap and speak, you're creating new neural pathways in your brain.

The Setup Statement Formula

Every setup statement follows the same shape:

"Even though [problem], [acceptance]."

The first half names what's actually going on. Be specific if you can. The second half is you accepting yourself anyway, while you're still upset, before anything has changed. That's the part that trips people up, because "I deeply and completely accept myself" doesn't land for everyone. It can feel stiff, or like you're lying to yourself.

If that phrase doesn't fit you, use one of these instead:

• "I choose to accept myself anyway."
• "I'm doing the best I can, and that's okay."
• "I'm allowed to feel this way."

Any of these work. The acceptance half is about not adding a second problem (self-judgment) on top of the first one.

If you’re totally new to Tapping and want to learn more about what it is, where it came from, and how it works, check out this comprehensive Tapping guide.

Do you have to say it out loud?

No. Speaking out loud helps many people, which is why most guided sessions do it: hearing your own voice keeps you focused, and putting the feeling into spoken words makes it concrete instead of a vague cloud in your head. If you are tapping at home, saying the phrases aloud is usually the easiest way to stay with the feeling.

But silent tapping works. You can think the words, whisper them, or move your lips without sound. What matters is that you really contact the feeling: you can locate it, name it specifically ("this tight dread about tomorrow's meeting," not just "stress"), and stay with it while you tap. The volume is delivery. The contact is the mechanism.

This is worth knowing because it removes the biggest practical barrier: tapping in public. On a plane, in an open office, in a waiting room, you can tap the points discreetly and run the phrases entirely in your head. A silent round where you truly feel what you are naming will do more than a loud round said on autopilot.

Quick Reference: Tapping Phrases by Feeling

If you just need a phrase to start with right now, here's a fast list. Pick the row closest to what you're feeling, use it as written, or swap in your own words. The setup statement is what you say on the side of your hand before you start. The reminder phrase is what you repeat as you move through the points.

Working on anxiety specifically? See our full guide to tapping for anxiety relief or grab a ready-to-use tapping script if you'd rather follow along word for word.

Common EFT Tapping Phrases for Various Issues

Let's explore some typical EFT Tapping phrases for common concerns:

Stress relief Tapping phrases

Setup statements: 

• “Even though I feel overwhelmed and stressed, I deeply and completely accept myself.”
• “Even though part of me is stressed, I give myself permission to breathe and relax now.”
• “Even though I may be feeling stressed, I choose to trust that I am safe.”

Reminder phrases:

• “This stress”
• “I’ve been feeling so much pressure.”
• “Feeling overwhelmed.”
• “I can't handle it all.”
• “I’m worried about ___.”

Empowering statements:

• “I choose to relax my mind and body now.”
• “Right here and right now, I am safe.”
• “I can handle whatever comes my way.”
• “I am strong and resilient.”
• “I am open to feeling more calm and at ease.”

Anxiety relief Tapping phrases

Setup statements: 

• “Even though I feel anxious and worried, I choose to feel calm and centered.”
• “Even though part of me is anxious, I accept how I feel.”
• “Even though I’ve been feeling anxious, I am open to this feeling shifting.”

Reminder phrases:

• “This anxiety.”
• “It’s hard to relax.”
• “Feeling on edge.”
• “I can’t stop assuming the worst.”
• “My mind just keeps racing with anxious thoughts.”

Empowering statements:

• “I am safe.”
• “What if it all works out?”
• “It’s safe to release this anxiety.”
• “I release tension in my body.”
• “I return to the present moment.”

Confidence boosting Tapping phrases

Setup Statements:

• “Even though I lack confidence in myself, I choose to recognize and appreciate my worth.”
• “Even though I'm feeling insecure, I’m open to accepting myself and how I feel.”
• “Even though I doubt myself sometimes, I know I have strengths and abilities.”

Reminder Phrases:

• “This self-doubt.”
• “Not feeling good enough.”
• “I’m just so afraid of failing or messing up.”
• “I don’t feel like a confident person.”
• “Feeling insecure.”

Empowering statements:

• “I am worthy and valuable.”
• “I trust in my abilities.”
• “I am capable of great things.”
• “I choose to believe in myself.”
• “My confidence grows stronger every day.”

Sleep Support Tapping Phrases

Setup Statements:

• “Even though I have trouble falling asleep, I deeply and completely accept myself.”
• “Even though my mind won't quiet down at night, I choose to feel peaceful and calm now.”
• “Even though I'm worried about not getting enough sleep, I trust my body knows how to rest.”

Reminder Phrases:

• “This restlessness.”
• “I can’t seem to shut off my mind.”
• “Feeling tired but wired.”
• “I feel anxious when I’m up at night.”
• “What will happen tomorrow if I don’t get enough sleep?”

Empowering statements:

• “I allow my body to relax deeply.”
• “My mind is calm and quiet.”
• “I drift easily into restful sleep.”
• “I wake feeling refreshed and energized.”
• “I trust in my body's ability to rest and rejuvenate.”

Pain relief Tapping phrases

Setup Statements:

• “Even though this pain is frustrating, I accept myself and how I feel right now.”
• “Even though I have this [specific] pain, I'm open to the possibility of relief and healing.”
• “Even though my [body part] hurts, I choose to send love and healing to this area.”

Reminder Phrases:

• “This pain.”
• “It hurts so much.”
• “Feeling uncomfortable.”
• “What if it never stops?”
• “I’m tired of this constant ache.”

Empowering statements:

• “My body knows how to heal.”
• “I allow myself to feel comfortable and at ease now.”
• “I'm open to the possibility of pain relief.”
• “I am capable of feeling good.”
• “I focus on healing and comfort.”

Working through anger specifically? We've put together a complete library of tapping phrases written specifically for anger, with its own setup statements, reminder phrases, and empowering statements.

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Try the Tapping Solution App and lower stress in under 10 minutes

• Instantly reduce anxiety and stress
• Fall asleep faster and sleep better
• Boost productivity, stay motivated
• Relieve chronic or occasional pain
• Release anger, find peace

Customizing Your EFT Tapping Phrases

While the examples provided are a great starting point, the most effective EFT Tapping phrases are often those you create yourself. 

Here's how to customize the words you use during Tapping:

1. Be specific: Instead of “this stress,” try “this stress about my upcoming presentation.”
2. Use your own words: If “deeply and completely accept myself” doesn't resonate, try “am okay” or “am doing the best I can.”
3. Include physical sensations: If you feel the issue in your body, mention it. For example, “This tightness in my chest.”
4. Add emotions: Name the emotions you're experiencing, like “This frustration” or “Feeling scared.”
5. Be honest: Don't censor yourself. If you're thinking it, say it (even if it's negative).

Remember, there are no “perfect” phrases in EFT Tapping. The most important thing is that you do the Tapping, even if it's a little messy or you don’t get all the words right. You’ll still benefit greatly from the experience. 

Common Mistakes With Tapping Phrases

1. Staying too vague. "This stress" works, but "this tight feeling in my chest about tomorrow's meeting" gives you something specific to actually release. Vague words tend to produce vague results.
2. Skipping the acceptance part. Some people only say the problem half of the setup statement and drop the "I accept myself" half because it feels awkward. That half is doing real work. Keep it in, even if you have to find your own wording for it.
3. Trying to sound positive too soon. Jumping straight to "I am calm and confident" while you still feel anxious can make the tapping less effective. Name the real feeling first. The positive phrases land better once some of the intensity is already down.
4. Using someone else's exact words when they don't fit. The example phrases in this guide are a starting point, not a script you have to follow. If a word doesn't match what you're feeling, change it.
5. Judging the words instead of feeling them. Saying the right sentence while your mind is elsewhere doesn't do much. Slow down enough to actually feel what you're naming as you tap.

What Our Data Shows

Inside The Tapping Solution App, people rate how they're feeling from 0 to 10 before and after every session. We've measured that change across more than 18 million sessions, and the phrases are a big part of it: the words are what keep you connected to the feeling while you tap.

A peer-reviewed study of 270,461 App users (Church & Stapleton, 2020, published in JMIR mHealth and uHealth) found an average drop of 44% in anxiety and 45% in stress after a single session.

If you're not sure what to say, our guided sessions say the phrases for you, so you can just tap and follow along. Try Intro to Tapping free in the App.

Frequently Asked Questions

What do you say when tapping?

You say a setup statement (naming the problem plus a line of self-acceptance) while tapping the side of your hand, then shorter reminder phrases as you move through the rest of the points, then empowering statements once you feel some relief. See the quick-reference table above for examples by feeling.

Do you have to say the phrases out loud?

No. See "Do you have to say it out loud?" above for the full answer, but the short version is: speaking helps most people stay focused, but thinking the words silently works too, as long as you actually feel what you're naming.

Can you tap silently?

Yes. Silent tapping is just as valid as tapping out loud. This is what makes tapping usable on a plane, in a meeting, or anywhere else you can't talk to yourself out loud.

What if I don't believe the phrase I'm saying?

Say it anyway. You don't need to believe "I deeply and completely accept myself" for it to work. You're not trying to convince yourself of something. You're naming the intention while you tap. If a phrase feels like a flat-out lie, swap it for one of the acceptance alternatives in the formula section above.

How many phrases should I use per round?

One setup statement to start, then one reminder phrase repeated at each point (or a few short variations) for the rest of that round. You don't need new material for every single point. Repetition is fine, and expected.

Can I use positive affirmations instead of naming the negative feeling?

Not at the start. Tapping works by acknowledging what's actually there first. Jumping to a positive affirmation before you've named the real feeling tends to produce weaker results. Save the positive, empowering statements for the end of your round, once the intensity has already started to drop.

Putting it into practice: Doing EFT Tapping

The next time you sit down for an EFT Tapping session, remember: your words have power. Use them to acknowledge your struggles, express your emotions, and open the door to healing and positive change.

For a step-by-step guide on how to do Tapping, including where to tap as you repeat these EFT Tapping phrases, follow along with this guide.

Did you know you can also tap along to guided meditations, which take the guesswork out of it?

Our guided Tapping meditations in The Tapping Solution App walk you through the process start to finish. With over 750 meditations, we’ve got you covered with sessions on everything from pain relief to fear of flying to busting sugar cravings. 

Download The Tapping Solution App for free today to get started. 

Until next time… Keep Tapping!
Nick Ortner