7 Daily Tapping Steps for Anxiety Reduction

Anxiety is a common emotional experience that can disrupt daily life, make simple tasks daunting, and lead to broader mental health challenges. While many methods exist to manage anxiety, one approach that has gained popularity in recent years is Emotional Freedom Techniques (EFT), often referred to as tapping. Tapping involves a combination of cognitive and somatic techniques designed to relieve emotional distress and promote relaxation. In this article, we will explore seven daily tapping steps for anxiety reduction that can empower you to regain control over your feelings and enhance your overall well-being.

What is Tapping?

Tapping is based on the principles of acupuncture, with the unique twist of using fingertip taps instead of needles. The process involves tapping on specific meridian points on the body while focusing on a particular issue, emotion, or thought. By doing so, it is believed that you can clear blockages in energy flow and reduce emotional stress associated with those thoughts or feelings.

The practice of tapping has been shown to benefit individuals dealing with various emotional issues, including anxiety, depression, trauma, and phobias. Research indicates it may help regulate cortisol levels—our body’s primary stress hormone—resulting in reduced feelings of anxiety.

Step 1: Identify Your Anxiety Trigger

The first step in your daily tapping routine is to identify the source of your anxiety. It could be a specific event like an upcoming presentation at work, a general feeling of unease about the future, or even recurring worries about finances or relationships.

How to Identify Your Trigger

• Self-reflection: Spend a few moments in quiet reflection to understand what thoughts are causing you distress.
• Journaling: Write down your feelings and observations regarding what triggers your anxiety. This can help clarify patterns and specific triggers.
• Mindfulness: Practice being present in the moment without judgment. Notice when anxiety arises and take note of the circumstances leading up to it.

Once you pinpoint your trigger, it becomes easier to address it through tapping.

Step 2: Rate Your Anxiety Level

Before you start the tapping process, rate your current level of anxiety on a scale from 0 to 10. This self-assessment helps you gauge your emotional state and track changes before and after the tapping exercise.

Why Rating Matters

• Baseline measurement: Knowing your initial anxiety level provides a reference point for evaluating the effectiveness of your tapping session.
• Awareness: Tracking your emotions fosters greater self-awareness, allowing you to recognize how certain thoughts or situations affect you.

Write down your rating as part of your journaling process so you can refer back to it later.

Step 3: Create a Setup Statement

Next, craft a setup statement that acknowledges your feelings while also expressing self-acceptance. The setup statement typically follows this format:

“Even though I feel [insert anxiety trigger], I deeply and completely accept myself.”

Examples

• “Even though I feel anxious about my upcoming presentation, I deeply and completely accept myself.”
• “Even though I’m worried about financial stability, I choose to relax and embrace calmness.”

Your setup statement should resonate with you personally. The goal is to acknowledge the negative emotion without judgment while affirming self-love and acceptance.

Step 4: Begin Tapping

Now it’s time for the actual tapping process. You’ll work through the meridian points while repeating phrases related to your setup statement. Here’s how to do it:

Tapping Points

1. Karate Chop Point: The side of your hand (where you would perform a karate chop).
2. Eyebrow Point: Just above the inner corner of your eyebrow.
3. Side of Eye: On the bone at the outside corner of your eye.
4. Under Eye: On the bone directly under your eye.
5. Under Nose: Between your nose and upper lip.
6. Chin Point: Midway between your lower lip and chin.
7. Collarbone Point: Just below where the collarbones meet.
8. Under Arm: About four inches below the armpit on the side of your body.
9. Top of Head: Directly at the crown of your head.

The Tapping Process

1. Start by gently tapping on each point while repeating phrases related to your anxiety trigger—ideally using variations of your setup statement.
2. Continue tapping each point for about 5-7 seconds before moving on to the next one.
3. Use an intuitive approach; if a particular point feels more relevant or intense during this exercise, spend extra time there.

Step 5: Reflect on Your Feelings

After completing one round of tapping through all points, take a moment to pause and reflect on how you’re feeling now compared to when you started.

Questions for Reflection

• What has changed?
• Do you still feel tension around your initial trigger?
• Has anything shifted in terms of physical sensations or emotional responses?

Use these insights to help shape any further rounds of tapping or additional setup statements.

Step 6: Repeat as Needed

Tapping doesn’t have to be a one-and-done solution; it’s most effective when practiced regularly. If you’re still experiencing anxiety after one round:

1. Repeat the process again using adjusted phrases based on your reflections.
2. Consider addressing different aspects or layers of your anxiety with new setup statements until you feel more at ease.

You may find that some days require more extensive tapping sessions than others based on triggers that arise.

Step 7: Incorporate Tapping into Your Daily Routine

For optimal results in reducing anxiety, make tapping a part of your daily routine:

Suggested Practices

• Morning Routine: Start each day with a brief tapping session focusing on any anxieties that may arise as you prepare for the day ahead.
• Midday Check-ins: Take short breaks during work or throughout daily activities to tap as needed if anxiety begins creeping back in.
• Evening Wind-down: End each day with reflective tapping focused on any stressors you’ve encountered during the day.

By integrating this practice into various parts of your day, you’ll not only develop resilience against anxiety but also cultivate an ongoing sense of emotional balance.

Conclusion

Tapping offers a versatile and accessible tool for managing anxiety in daily life. By taking these seven practical steps—identifying triggers, rating emotions, crafting personalized statements, engaging in physical tapping, reflecting on experiences, repeating as necessary, and incorporating tapping into daily routines—you can empower yourself toward greater emotional freedom.

As with any technique aimed at mental health improvement, consistency is key. Regularly practicing these steps allows you to better understand yourself and develop healthier coping mechanisms for managing anxiety over time. Embrace this journey toward wellness; with commitment and patience, you’ll likely find that relief from anxiety isn’t just possible—it may become an integral part of who you’ve always wanted to be!