Tapping Therapy: How It Can Calm Your Mind
In today’s fast-paced world, finding moments of stillness and peace can feel elusive. Our minds often buzz with to-do lists, worries, and endless distractions. Yet, within this whirlwind of modern life, there are simple practices that can bring us back to a state of calm and centredness. One such practice is tapping therapy, also known as Emotional Freedom Techniques (EFT). Rooted in the principles of both Eastern healing traditions and modern psychology, tapping is a mindful, yet powerful, tool to release stress, ease anxiety, and calm the mind.
What is Tapping Therapy?
At its core, tapping therapy is a practice that involves gently tapping on specific acupressure points on the body while focusing on an emotional or physical issue. These acupressure points, also known as meridian points, are the same energy centers used in practices like acupuncture, which have been part of traditional Chinese medicine for thousands of years.
The theory behind tapping therapy is that negative emotions, trauma, or stress disrupt the body's energy system, leading to imbalances that manifest as mental, emotional, or physical discomfort. By tapping on these meridian points, while simultaneously focusing on the issue at hand, you can help restore the body’s energy balance and clear any emotional blockages. This process allows the mind to release fear, stress, or pain, bringing you back to a more grounded and peaceful state.
The Science Behind Tapping
From a scientific perspective, tapping has been shown to lower cortisol levels (a key stress hormone) and stimulate the parasympathetic nervous system, which is responsible for the body’s relaxation response. When we are stressed or anxious, our bodies are in a state of fight-or-flight, but tapping helps shift us into a state of rest and digest. This calming effect on the nervous system can have profound effects, helping to quiet mental chatter, ease emotional overwhelm, and bring a sense of clarity and focus.
How to Practice Tapping Therapy
The beauty of tapping therapy is its simplicity and accessibility. You don’t need any special tools or a quiet retreat to practice it—just your fingers, your intention, and a few moments of time. Here's how to use tapping to calm your mind:
Identify the Issue: Begin by identifying a specific issue or emotion that is causing you distress. This could be a feeling of anxiety, worry, frustration, or even a physical sensation like tension in your shoulders. Be as specific as possible.
Rate the Intensity: On a scale from 0 to 10, rate the intensity of the emotion or sensation you are feeling. This helps you track your progress as you go through the tapping process.
Create a Setup Statement: While tapping, it’s important to use a phrase that acknowledges the issue you’re facing while also embracing self-acceptance. For example, you could say, “Even though I feel anxious about my workload, I deeply and completely accept myself.”
Begin Tapping: Using your fingertips, gently tap on the following meridian points while repeating your setup statement or focusing on the issue at hand. Use firm, yet gentle, taps—about 5-7 taps per point:
Side of the hand (karate chop point)
Eyebrow (just above the inner edge of the eyebrow)
Side of the eye (on the bone at the outer edge of the eye)
Under the eye (on the bone directly beneath the eye)
Under the nose (between the nose and upper lip)
Chin (the crease between your lower lip and chin)
Collarbone (just below the bony part of the collarbone)
Under the arm (about four inches below the armpit)
Top of the head (the crown of your head)
Tune In: As you move through the tapping points, notice any shifts in how you feel. Pay attention to changes in your emotional state, thoughts, or physical sensations.
Repeat as Needed: After completing one round of tapping, re-rate the intensity of your issue from 0 to 10. If the intensity has reduced but is still present, continue tapping for another round or until you feel a noticeable release.
Why Tapping Works to Calm the Mind
Tapping therapy not only works on a physical level by calming the nervous system, but it also brings mindfulness into the process. By focusing on a specific issue while tapping, you bring your attention to the present moment. This act of mindful awareness alone can create a sense of calm, as it pulls your attention away from the constant chatter of the mind and into the sensations of the body.
Additionally, tapping incorporates the principle of acceptance. Rather than resisting or suppressing difficult emotions, tapping encourages you to acknowledge them without judgment. In the Zen tradition, acceptance is a powerful tool for cultivating inner peace. By accepting where you are—even in moments of discomfort—you create the space for healing and transformation.
Tapping as a Daily Practice
One of the greatest gifts of tapping therapy is that it can be used at any time to recalibrate your energy and calm your mind. You can integrate tapping into your daily routine—whether it's part of your morning ritual, a midday reset, or a way to wind down before bed. Just a few minutes of tapping can help clear mental fog, release anxiety, and restore your sense of balance.
If you're new to tapping, it can be helpful to start by addressing smaller, everyday stressors. As you grow more comfortable with the practice, you may find it useful for addressing deeper emotional patterns or past traumas.
Conclusion: A Tool for Mindful Living
Tapping therapy offers a simple, yet powerful, way to calm the mind and restore emotional balance. By combining ancient principles of energy healing with the mindfulness of modern psychology, tapping creates a pathway to inner peace, self-acceptance, and mental clarity.
In our increasingly chaotic world, practices like tapping remind us that healing doesn’t have to be complicated. Sometimes, the most effective tools are the ones that bring us back to ourselves—one tap, one breath, one moment of awareness at a time. As you integrate tapping into your life, you may discover a newfound sense of serenity, groundedness, and the ability to navigate life’s challenges with greater ease and grace.