Tapping 101

Your complete beginner's guide to EFT Tapping. Learn how this simple technique can help you find relief in minutes.

A Brief History of Tapping

Tapping, also known as EFT (Emotional Freedom Techniques), was discovered in the 1980s by Dr. Roger Callahan, a psychologist who found that stimulating acupressure points while focusing on emotional issues could provide rapid relief.

In the 1990s, Gary Craig simplified Dr. Callahan's work into what we now know as EFT, making it accessible to people worldwide. His approach combined ancient Chinese acupressure with modern psychology.

Nick, Jessica, and Alex Ortner further evolved Tapping through their documentary "The Tapping Solution" and developed Tapping Meditations—guided sessions that combine traditional EFT with meditation, visualization, and positive psychology. Today, Tapping is used by millions worldwide and is increasingly recognized by the medical and therapeutic communities.

The 5-Step Tapping Process

1

Identify the Issue

Focus on something that's bothering you—stress, anxiety, a physical ailment, bad memory, or an unresolved problem. Be as specific as possible.

2

Rate the Intensity

On a scale from 0 to 10, rate how bad it feels right now. A score of 0 means you feel completely fine, while 10 means you feel as bad as possible. This helps you track your progress.

3

Create Your Setup Statement

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

Example: "Even though I feel anxious about my presentation tomorrow, I deeply and completely accept myself."

4

Tap the Points

Tap on each of the 9 points below while focusing on your issue. Tap 5-7 times on each point while saying your reminder phrase (like "this anxiety" or "presentation stress").

5

Check Your Progress

Rate the intensity again on the 0-10 scale. If the number is still higher than you'd like, keep Tapping through the points until you feel relief.

The 9 Tapping Points

Tap on these acupressure points in sequence. Use your fingertips and tap gently but firmly 5-7 times on each point.

The 9 Tapping Points Diagram
1

Side of Hand (SH)

The outer edge of your hand, between your wrist and pinky finger. This is where you say your setup statement.

2

Eyebrow Point (EB)

Where the eyebrows begin, closest to the bridge of the nose

3

Side of Eye (SE)

On the bone directly along the outside of either eye

4

Under Eye (UE)

On the bone directly under either eye

5

Under Nose (UN)

The area directly beneath the nose and above the upper lip

6

Under Mouth (UM)

Just below your bottom lip and above the chin, right in the crease

7

Collarbone Point (CB)

Starting from where your collarbones meet in the center, go down an inch and out an inch on either side

8

Under Arm (UA)

On your side, about four inches beneath the armpit

9

Top of Head (TH)

Directly on the crown of your head

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Important Notice: The Tapping Solution App is intended for general wellness purposes, including stress management and emotional wellness support. It is not intended to diagnose, treat, cure, or prevent any disease or medical condition. If you have been diagnosed with a medical or mental health condition, please consult with your healthcare provider. This app is not a substitute for professional medical advice, diagnosis, or treatment.