Imagine having a secret weapon against stress that you could unleash anytime, anywhere. No special equipment needed, no prescription required. Just you, your hands, and a super simple technique. Sounds too good to be true? Enter Tapping, a groundbreaking method that sends calming signals to the brain and helps you find relief in just minutes. With EFT Tapping scripts, you can access the power of Tapping whenever and wherever you need it most.
Whether you're a Tapping newbie or a seasoned pro, this Tapping script for stress relief can strengthen your practice and fast-track your path to calm.
We've written a full, honest explainer on what EFT tapping actually is if you want the deeper dive.
Stress Relief EFT Tapping Script
Here's an effective script designed to help you release the stress from your daily life. Remember to tap on each point as you say the phrases:
Take a deep breath in, and out. Start Tapping on the side of the hand.
Side of the hand:
Even though I've been feeling all this stress,
I acknowledge the pressure I have been under,
and I give my body permission to relax.
Side of the hand:
Even though I'm feeling all this stress,
and part of me has been holding on to it,
I now choose to begin to let it go.
Side of the hand:
Even though I'm feeling all this stress,
right now and right here,
it's safe to relax.
Moving to the eyebrow point. No need to repeat, tap through the points as you reflect on the prompts.
Eyebrow:
What is creating the most stress in your life right now? Simply notice what comes to mind.
Side of the eye:
We can feel stress from so many different directions. But is there something you think about that creates the most amount of stress? And if nothing comes up, that’s okay too. You are being present with what is.
Under the eye:
Be present with any stressful thoughts that appear. You don't need to fear your thoughts or try to control them. You are making room for all your thoughts and feelings.
Under the nose:
Your body reacts to those thoughts with a feeling of stress because it’s trying to protect you. Your body has gotten into the habit of being on high alert to try to keep you safe. It's just misguided self love.
Under the mouth:
You can thank your body for its good intentions and with every tap, you are letting your mind and body know that it is safe to let go and relax.
Collarbone point:
You don't need to control your stressful thoughts. Because you don't need to believe everything you think. A thought can come in and a thought can go out. With every tap you are releasing the charge around stressful thoughts and coming home to your body
Under the arm:
With new energy comes new clarity. With more peace comes new insights. You can’t stress yourself to a solution, so you are finding a new way.
Top of the head:
Allowing your mind body to relax more and more now.
Now move back to the eyebrow point, and repeat the following phrases either in your mind or out loud:
Eyebrow:
I acknowledge how stressed I have been feeling.
Side of the eye:
And I open myself up to more peace.
Under the eye:
I recognize this pattern of stress and worry.
Under the nose:
This pattern has never led me to the clarity and solutions I’m looking for.
Under the mouth:
With every tap I am breaking this pattern.
Collarbone point:
Any stressful situations will pass eventually.
Under the arm:
So I choose to feel more peace now.
Top of the head:
Right now and right here it’s safe to relax.
Eyebrow point:
Body, it's safe to relax.
Side of the eye:
Mind, it's safe to take a break.
Under the eye:
I am connecting to my inner wisdom.
Under the nose:
Feeling grounded and centered.
Under the mouth:
Feeling protected and safe.
Collarbone point:
Feeling present and clear.
Under the arm:
Solutions are on their way.
Top of the head:
I am finding my way.
Take a deep breath in, and out.
Did you know? This EFT Tapping script is from our FREE “Release Stress” Tapping meditation in The Tapping Solution App! If you want the full experience of being guided through the script (so you can just press play, relax, and follow along), download the Tapping Solution App for free and give it a try.
You can find it by typing “release stress” into the search bar in the app.
Click here to try the FREE “Release Stress” Tapping meditation now.
Looking for EFT Tapping scripts on other topics? Here are a few you might enjoy:
Free. The best place to start.
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Join the free summit2-Minute EFT Tapping Script for Anxiety
Some days you don't have time for a long session. This shorter Tapping script for anxiety is built for that: a quick round you can do at your desk, in the car before you go inside, or anywhere you have two quiet minutes.
Take a deep breath in, and out. Start Tapping on the side of the hand.
Side of the hand:
Even though I'm feeling anxious right now,
I accept that this is how I feel,
and I give myself permission to calm down.
Side of the hand:
Even though this anxiety showed up again,
and part of me wants to fight it,
I choose to breathe and let it move through me.
Side of the hand:
Even though I'm anxious,
right now, in this moment,
I am safe.
Now move through the points once, repeating a short reminder phrase at each one.
Eyebrow:
This anxiety.
Side of the eye:
This anxious feeling.
Under the eye:
My body is on high alert.
Under the nose:
It's trying to protect me.
Under the mouth:
I don't need to fight this feeling.
Collarbone point:
I can breathe through it instead.
Under the arm:
My body can start to settle.
Top of the head:
It's safe to feel calm right now.
Take one more deep breath in, and out. Notice what's different, even if it's small.
Tapping Script for a Racing Mind at Night
If your mind speeds up the moment your head hits the pillow, this Tapping script for sleep is designed to slow that spiral down. Do it lying in bed, in a low voice or silently.
Take a deep breath in, and out. Start Tapping on the side of the hand.
Side of the hand:
Even though my mind won't stop racing,
and I'm worried I won't fall asleep,
I allow my body to start winding down anyway.
Side of the hand:
Even though these thoughts keep circling,
I don't have to solve them tonight,
and I give myself permission to rest.
Side of the hand:
Even though part of me feels wired and awake,
right now, in this bed,
it's safe to let go.
Now move through the points, tapping gently and slowly.
Eyebrow:
This racing mind.
Side of the eye:
All these thoughts, still going.
Under the eye:
My body is tired, even if my mind isn't quiet yet.
Under the nose:
I don't need to think my way to sleep.
Under the mouth:
I can let these thoughts wait until morning.
Collarbone point:
My body knows how to rest.
Under the arm:
With every tap, I'm settling a little more.
Top of the head:
It's safe to drift off now.
Let your breathing slow down. If your mind pulls you back in, just come back to the tapping and start the round again.
How to use EFT Tapping scripts effectively
To get the most out of this Tapping script, here are a few tips:
- Refresh yourself with the basics of the Tapping technique (including where the points are, tips for Tapping, and more).
- Find a quiet space where you won't be interrupted.
- Take a few deep breaths to settle in.
- Before you begin, notice how you feel. Rate your stress levels, or the intensity of the feeling on a scale from 0-10. Do the same thing after you’ve finished to see if there’s any change in how you feel.
- Repeat the sequence 2-3 times, or until you feel a noticeable reduction in stress.
- As you tap, feel free to adjust the words in the script to better match your specific situation.
Customizing EFT Tapping scripts
While pre-written scripts are great starting points, don't be afraid to customize them:
- Use your own words: If certain phrases don't resonate, change them to something that feels more authentic to you.
- Add specific details: Include particular situations or feelings that are contributing to your stress.
- Incorporate physical sensations: If you feel stress in your body (e.g., tight chest, clenched jaw), mention these in your script.
How to Write Your Own Tapping Script in 4 Steps
Free EFT scripts like the ones on this page are a great place to start. But the most powerful script is often the one you write yourself, in your own words, about your own situation. Here's a simple process for building one.
- Name the feeling and rate it. Get specific. Not just "stress," but "the tight feeling in my chest about tomorrow's meeting." Rate its intensity from 0 to 10 so you have a starting point to compare against later.
- Write three setup statements. Each one names the problem and pairs it with a line of acceptance, like "Even though I feel [your feeling], I accept myself." Say these three times at the side of the hand before moving on.
- Pick a short reminder phrase. Shorten your feeling down to two or three words, like "this tight chest" or "this racing mind." Repeat that same phrase at each of the remaining points.
- Check back in and adjust. Rate the feeling again, 0 to 10. If it dropped, keep going with the same script or shift the words toward how you feel now. If it didn't move much, try being more specific about the feeling and where you notice it in your body.
Now part of a Medicare program
One more thing before you start writing your own scripts. If you're on Original Medicare and you're working with anxiety, depression, or chronic muscle and joint pain, you don't have to build this practice alone. NeuroTap Health, our sister company, offers a guided step-by-step tapping program at $0 out of pocket through a Medicare program. See who qualifies.
What Our Data Shows
These scripts aren't just words we like. Inside The Tapping Solution App, people rate how they feel from 0 to 10 before and after every single session, and we've measured that across more than 18 million sessions.
A peer-reviewed study of 270,461 App users, published in JMIR mHealth and uHealth (Church & Stapleton, 2020), found that anxiety dropped 44% and stress dropped 45% in a single session.
That's the kind of shift these scripts are designed to create. And if reading a script on a page isn't quite enough, the guided sessions in the App say the words for you, so all you have to do is tap along.
Frequently Asked Questions
What is an EFT tapping script?
An EFT tapping script is a written set of phrases you say while tapping on specific points on your face and body. It usually starts with a few setup statements that name the problem and pair it with self-acceptance, then moves through the tapping points with shorter reminder phrases about that same feeling.
Are there free EFT scripts I can use?
Yes. Every script on this page is free to use, as often as you'd like. You can also find a full list of EFT tapping phrases to mix into your own scripts, and free guided sessions in The Tapping Solution App, starting with the free Intro to Tapping session.
How long should a tapping script be?
As long as it needs to be, and no longer. A short script, like the 2-minute anxiety script above, can be enough when you're pressed for time. A longer script, like the stress relief script at the top of this page, gives you more room to sit with the feeling and work through it in layers.
Can I reuse the same script more than once?
Yes. Tapping doesn't lose its effect with repetition. Many people come back to the same script for weeks or months, especially for a recurring feeling like nightly anxiety or stress at a specific time of day.
Do I have to say the script out loud?
No. Saying it out loud can help some people stay focused, but tapping while thinking the words silently works too. What matters most is that you actually feel what you're naming as you tap, not whether you say it out loud.
What if the script doesn't match how I feel?
Change the words. A script is a starting point, not a rule. If a phrase doesn't fit your situation, swap it for language that does. You can also use the tapping points chart to check you're on the right spots while you write your own version, and our guide to tapping for anxiety relief or releasing anxiety for more on tailoring a script to what you're actually feeling.
Taking your Tapping practice to the next level
While EFT Tapping scripts can be super helpful to get you started with this practice, they're just the beginning of what's possible with Tapping.
To truly tap into the full potential of this transformative technique, consider taking your practice to the next level with The Tapping Solution App.
With more than 900 guided Tapping meditations on a variety of topics, you can experience Tapping on a whole new level. These guided sessions allow you to immerse yourself fully in the experience.
There are meditations on all sorts of themes, ranging from 2 minutes to 20+ minutes.
Ready to level up your tapping practice? Download The Tapping Solution App for free today and start your journey to a calmer, more balanced you. Your future stress-free self will thank you!
- Instantly reduce anxiety and stress
- Fall asleep faster and sleep better
- Boost productivity, stay motivated
- Relieve chronic or occasional pain
- Release anger, find peace
If you want the fuller story behind why these scripts work, my book The Tapping Solution walks through the science and the sequence in depth.
Until next time… Keep Tapping!
Nick Ortner
