In the midst of life’s chaos—deadlines, dinner plans, crying toddlers, and overflowing inboxes—have you ever wished for a pause button? A moment to breathe, reset, and remind yourself that you’re more than just a to-do list. Emotional Freedom Techniques, or EFT, is one of those unexpected gifts. Simple, gentle, and surprisingly powerful, it’s a way to literally tap into calm, even when life feels overwhelming.
What Is EFT, and Why It Works When Life Won’t Wait
Think of EFT as a blend of acupressure and emotional honesty. You tap on specific points on your face and upper body while acknowledging how you feel. It may sound unusual at first, just as meditation, yoga, and journaling did at one time. With EFT, you don’t need hours of practice or expensive tools. All you need are your fingers, your feelings, and a few moments of kindness toward yourself.
EFT is especially beneficial for busy people because it’s fast and portable. You can tap in your car, at your desk, or even in the restroom if you need a moment of privacy. Amazingly, it helps ground you. Science shows that tapping calms your amygdala, the part of your brain that triggers alarms in stressful situations. At its core, EFT allows you to slow down just enough to acknowledge that whatever you’re into at the moment is hard, but you’re still okay.
Tiny Acts of Self-Compassion
There is something courageous about taking a moment to care for yourself amid a hectic day. It doesn’t mean you’re weak; it means you’re listening to your needs. When you do, something beautiful happens: the world softens just a little. The chaos is still there, but you’re not drowning in it. You remember how to float.
A Practice Worth Beginning
If you’re reading this, maybe today is the day you give tapping a try. You do not need to be well-trained in it. Just be curious and kind to yourself. Let’s walk through it together.
Begin by noticing how you are feeling at this moment – tired, stressed, anxious, or something else. Name it gently, without judgment.
Now, using the fingertips of one hand, gently start tapping on the fleshy side of the other hand, right between the little finger and your wrist. This point is called the Karate Chop point (refer to the image). As you tap, say this phrase out loud or in your mind:
“Even though I feel [insert your feeling], I choose to be gentle with myself.”
Let’s take the example of feeling overwhelmed. You can change the wording to suit you. The key is honesty + kindness.
Now we begin tapping. Use two or three fingers and tap each of these points about 5–7 times while repeating a reminder phrase like, “This overwhelm”, “I feel overwhelmed”, or even just “I’m okay.” Speak what feels true.
- Eyebrow Point – Tap at the start of your eyebrow, near the bridge of your nose.
“This overwhelm I’m feeling.” - Side of Eye – Move to the bone at the side of your eye, near your temple.
“It’s been a lot lately.” - Under Eye – Tap gently under your eye, on the upper cheekbone.
“I’m feeling it in my body.” - Under Nose – Tap the spot between your nose and upper lip.
“I want to feel calm again.” - Chin Point – Tap in the crease between your lower lip and chin.
“I choose to be kind to myself.” - Collarbone Point – Tap just below your collarbone, about an inch out from the center.
“It’s safe to pause and breathe.” - Underarm – About 4 inches below your armpit, on the side of your body.
“I’m letting some of this tension go.” - Top of Head – Tap gently on the crown of your head.
“I’m open to feeling more peace.”
Take a slow, deep breath.
You’ve just completed a round of EFT. You can repeat this cycle with the exact words or adjust the phrasing as your feelings shift. Sometimes just one round softens the edge; other times, two or three help you feel grounded again.
You don’t have to get it “right.” There’s no perfect way to do this. You’re simply showing up for yourself—and that, in itself, is healing.
Coming Home to Yourself
EFT won’t solve all of life’s problems. But it can offer a bridge, a moment of reconnection between the person you are and the peace you deserve. And sometimes, that’s all we need: a pause, a breath, and the courage to keep going with just a little more grace.
So, if the day feels too full, your mind too noisy, your heart too heavy, then tap. You are not alone. And you are always worth that moment of care.
Have you tried tapping before? If yes, I’d love to know what your experience was like. And if you haven’t yet, give it a go! You might be surprised by what shifts.