Tap 5 to 7 times gently on each point with your fingertips (there are meridian energy points on the ends of your fingers, too!). Use your index and middle finger on your dominant hand or hands as you say each statement.
You can use both hands on the Top of the Head, Eye Brows, Side of the Eyes, Under the Eyes, Collar Bones, and Under the Arms. You can switch from one hand to two, whatever feels comfortable. As long as you are tapping on the points, it doesn’t matter if you are using one hand or two. It’s just as effective either way.
1. Tune Into The Problem
Look at what issue you want to tap on. Be aware of any physical symptoms you may be having regarding your issue such as tension, pain, butterflies in the stomach, nausea, feeling scared, angry or sad. Notice where it is in your body. You may also be aware of your limiting beliefs or negative thoughts that are getting in the way of your overcoming this issue.
2. The assessment
Rate the intensity of your problem on a scale of 0-10, with 10 being the worst. Remember that in EFT we have to tap on the negative first until the negative issue is down to about 4 or below on a scale of 1 to 10 before you bring in any positive statements or reframes.
You’ll notice that I will ask in the script questions such as “What if?” and “Maybe it’s possible?”. Your mind may answer “Nope, not possible” or “Hmm, maybe it is possible”. If your mind is still saying, “Nope it’s not possible” or “I can’t imagine it would ever be possible” etc. Then that is telling you that you need to do more tapping on the negative feeling until the number goes down to a 4 or below. Simply repeat the rounds on the negative feeling, as many times as you need before you start to tap on the positive rounds.
It doesn’t matter how many rounds you do on the negative, it will eventually go down. Sometimes you will still feel uncomfortable and that may be because another feeling or aspect has come up while the first one went down. That is time to start tapping on that new negative emotion and bring that down and so forth.
3. The Setup
Now tap the Karate Chop Point (KC) while repeating 3 times the setup phrase: “Even though ____________ (the problem), I accept myself deeply and completely.”
4. The sequence
Decide on a phrase that reminds you of the problem and tap on the sequence of points, repeating the reminder phrase. Below is a sample script for you to use. It includes 5 rounds of tapping.
Disclaimer
Please be aware if you have big T -Trauma, it is possible the tapping can open up very deep feelings that you may have buried in your subconscious when you experienced the trauma. If this happens to you, please find a skilled practitioner or a therapist experienced in trauma to help you heal from this. Also remember to tap any scary feelings down, and use the statements: "I am fine, everything is going to be okay, I am here in this room and my feet are planted firmly on the ground." Open your eyes if you have them closed and take deep full breaths as you tap. Look around the room slowly observing all you see around you.
ALERT: Anxiety can be from many different core issues and creating a tapping script of a one size fits all is not really possible. That being said, I know that they can be somewhat helpful to some people some of the time. Hopefully this will get you started and wanting more!
Anxiety Tapping Script
The Setup:
Karate Chop Point (KC): “Even though I have all this anxiety and stress about _______, I accept myself anyway. Even though I have all this stress and anxiety about ________, I deeply and completely accept myself. Even though this stress and anxiety is exhausting, I accept myself no matter what.”
Round 1
Top of Head (TH): This anxiety
Eyebrow (EB): This stress about _________
Side of Eye (SE): All this anxiety that I feel in my _________
Under Eye (UE): All this worry
Under Nose (UN): It’s exhausting
Above Chin (CP): All this anxiety that is a level _________
Collar Bone (CB): All this fear
Under Arm (UA): This fear about ________
Wrist Point (WP): I want to let it go
Karate Chop (KC): But I’m so scared
Round 2
TH: This stress in my _______
EB: This fear that's a level ________
SE: This worry
UE: All this stress
UN: This __________ (your issue that you are having stress about)
CP: This issue
CB: All these stressful and anxious feelings
UA: All this fear
WP: It’s too much
KC: It’s too overwhelming
Take a deep breath and check in with your problem, how do you feel about it now? Check-in with your body. How is your level of stress? What is the number between 1 and 10 now? Did it go down at all? Hopefully, it did, even a little is good. You may feel emotional, you may want to yawn, cry, cough, or sneeze. You may feel unusual body sensations. This is all normal and natural as you are moving stuck energy and in doing that emotions will hopefully flow, that's a good thing, just keep tapping through as they move and shift. Just keep tapping and you will feel better.
Round 3
TH: All this stress
EB: All this fear about _______
SE: I just want to feel better
UE: I want to feel at ease
UN: I want to feel calm and confident
CP: But I still have all this stress
CB: This fear
UA: All this fear
WP: This fear
KC: All this remaining fear
Take another deep breath and check in with your feelings and rate the number between 1 and 10. If it is still above a 4 you need to tap some more on the above rounds. If your stress went down to a 4 or below you should go to the 4th and 5th rounds.
Round 4
TH: These remaining fears about ___________
EB: I wonder if I could feel more calm about this?
SE: I wonder if I could feel more at ease in this situation?
UE: I’m open to that
UN: I’m open to feeling more calm and confident
CP: I’m open to taking deep breaths and feeling more grounded
CB: This remaining fear
UA: This remaining anxiety
WP: These remaining fearful feelings
KC: What if I could trust that I am safe?
Round 5
TH: All these remaining fears about ___________
EB: I wonder if I could feel more calm about this?
SE: This remaining anxiety about ________
UE: I would like to feel safe and calm in this situation
UN: I’m open to feeling more calm and confident
CP: I’m open to taking deep breaths and feeling more grounded
CB: This remaining fear about ________
UA: This remaining anxiety in my _________
WP: These remaining fearful feelings
KC: What if I could let go of some of this anxiety and see it from a different perspective?
Take another deep breath and check in with your feelings and rate the number between 1 and 10. If it is still above a 4 you need to tap some more on the above rounds. If your stress went down to a 4 or below you could go on to the last round and repeat any rounds you need to feel at peace.
Round 6
TH: What if I could breathe deeply and feel more safe?
EB: I wonder if it is possible for me to feel more grounded and safe in this situation?
SE: I’m open to that
UE: I’m open to feeling more calm and confident
UN: I’m open to seeing my way out of this situation
CP: I wonder if it is possible for me to see this situation from a different perspective?
CB: I wonder if it is possible for me to surrender some of this anxiety to my higher power? Knowing I am not alone
UA: I breathe deeply knowing I am safe and that I will work this issue out
WP: I love and accept myself and let go of anything that may be keeping me from the internal peace I so long for
KC: I love feeling calm, confident, and safe
KC: What if I am safe?
KC: I am open to receiving unconditional love and peace and feeling calm, relaxed, and safe
5. Re-assessment
Okay, so that was a quick 6 rounds. Take a deep breath, tune in to the problem, and rate the level of intensity now. Notice any changes in thoughts, emotions, or body sensations. Perhaps you have a new insight.
6. Completing the Process
Repeat the process until there is no intensity and you feel neutral about the original problem. If it is at a 0 or a 1, you can be pretty sure it’s done but if it is still at a 3 or 4, more tapping needs to be done. I hope this helped you and don't forget that working with an experienced professional is the best way to get free as the session is tailored to your unique issues and the results will be so much better.
If you liked this script, click here to tap along to another Tapping Script:
