If you struggle with fear, worry, or obsessive thinking, your nervous system is likely dysregulated. When this happens, your body activates the fight, flight, or freeze response, flooding you with stress chemicals that make everything overwhelming and frightening. This state causes you to anticipate worst-case scenarios, keeping you in a fear cycle.

The good news? You can regulate your nervous system and restore a sense of balance. Emotional Freedom Techniques (EFT), or tapping, is a powerful way to calm your mind, ease stress, and return to a grounded state.

Preparing for the Session

Find a quiet, comfortable space where you can sit. If it feels good, close your eyes or soften your gaze. Begin by focusing on your breath:

• Inhale deeply… and exhale, relaxing your shoulders.
• Take another deep breath in… and let it go, releasing any tension.

Beginning the Tapping Practice

Start by gently tapping on your collarbone. As you do this, gently move your body—wiggle your shoulders, sway slightly—to release stagnant energy and allow stress to flow out.

As you continue tapping, bring awareness to your breath. If your mind wanders, return to your breath with no judgment.

Tapping Sequence:

1. Top of the Head – “Ease and flow. Release and let go.”
2. Third Eye (forehead between eyebrows) – “Bringing awareness into my body.”
3. Eyebrow Point – “Acknowledging any thoughts or emotions that arise.”
4. Side of the Eye – “Breathing in… and letting go.”
5. Under the Eye – “I release tension and invite calm.”
6. Under the Nose – “It’s safe to let go of fear.”
7. Chin Crease – “Fear and worry are energy, and energy wants to flow.”
8. Collarbone – “I am safe in this moment.”
9. Under the Arm – “Easing into a state of balance.”
10. Liver Point (under the breast area) – “Listening to my body’s wisdom.”

Deepening the Practice

If specific fears or worries arise, acknowledge them with compassion. Tap on the side of your hand (karate chop point) and repeat:

• “Even though I feel fear in my body, I choose to accept myself with love and compassion.”
• “Even though my mind is racing, I honor how I feel and allow myself to release it.”
• “Even though I feel overwhelmed, I trust that peace is available to me.”

Finishing the Session

Now, gently rub your hands together and place them over your heart. Take a deep breath in… and exhale slowly.

Sweep your hands from your shoulders down to your elbows, a technique known as havening, to further soothe the nervous system. Then, press your palms together, engaging the limbic brain to enhance relaxation.
Take a final deep breath and notice how you feel. You can repeat this practice multiple times a day to train your brain and body to stay more regulated. Over time, you’ll cultivate a greater sense of calm, clarity, and mindfulness in all areas of your life.

Closing Thoughts

Fear often magnifies reality, making situations feel more significant than they are. By practicing EFT regularly, you retrain your mind to respond from a place of balance rather than reactivity. The more you practice, the more resilience you build.

I hope this session was helpful. I’d love to hear how this practice feels for you—let me know in the comments below. Remember, taking care of yourself is a powerful act of self-love.

Stay well and be gentle with yourself.