How To Do EFT Tapping On Yourself?

Can You Do EFT On Yourself?

Emotional Freedom Techniques (EFT) is one of the most effective healing modalities which is clinically proven to resolve a wide range of physical as well as psychological issues. In this blog, you will learn how the EFT Tapping Technique and tapping points work, why to learn EFT, and how to apply it yourself.

With an increasing number of people suffering from physical pain and psychological problems, the need to prioritise self-care and healing has gained much-needed importance.

Although we have started becoming more aware, it may not always be practical and feasible for everyone to get access to therapeutic interventions.

Here comes EFT at your rescue!


Emotional Freedom Techniques (EFT) is an alternative approach to treating physical and emotional chronic pain.

It’s been clinically shown to address a wide array of issues, from anxiety and stress to depression, posttraumatic stress disorder (PTSD), pain management, addictions, cravings, and weight problems, making it a valuable addition to the toolkit of emotional healing (1).

EFT is easy to learn and apply, making it accessible to virtually anyone. It offers rapid and enduring results compared to traditional therapies because it delves deep into the emotional roots of the problem rather than merely addressing surface-level symptoms.

By tapping on specific points and expressing your emotions, you send signals to your brain that it is safe to let go of the past emotional charge associated with the memory or situation.

This process essentially rewires your body's response, replacing negative emotion with a sense of calm and equilibrium.

One of the most empowering features of EFT is its self-help aspect. Once you've learned the basics from a qualified practitioner, you have a powerful tool at your disposal that you can use on yourself for a wide range of concerns. 

This means that you can take charge of your emotional well-being, resolving issues independently and effectively.

Clinical EFT, How to EFT Tapping on yourself


EFT Tapping is a simple process of gently simulating specific energy points on the body along with saying certain statements related to the problem you wish to solve.

The science of the Emotional Freedom Technique (EFT) has been derived from Traditional Chinese medicine, psychological acupressure and modern psychology to provide a simple yet profoundly effective method for healing and self-improvement.

The basic theory behind EFT is that all negative emotions and behaviours, and many of the physical discomforts that they cause, are the result of disruptions to your body’s energy system.

EFT (alternative treatment) for psychological trauma symptom improvement

When you think about a past memory or situation, and it triggers negative feelings within you, it indicates that the flow of energy within your body has been disturbed due to that particular memory or experience.

If your brain recognises a similarity between a distressing situation from your past and what you are seeing or hearing at the moment- even though there is no current threat or danger- the same distress signals that you experienced in the earlier situation can become activated.

I use Tapping on a regular basis and have personally benefited from this powerful method. It’s one of the most important practices in my healing arsenal”.

Kris Carr


EFT Tapping involves the systematic stimulation of specific acupressure points on the body. Tapping on these points facilitates the flow of energy, which is vital for emotional and physical well-being.

Though people often are not aware of it, Clinical Emotional Freedom Techniques (EFT) enables us to uncover those memories and heal them from the root, so that they don’t govern our present.

By tapping on the specific points on the body by keeping in the problem, EFT aims to restore the balance of the energy system of the body so that the emotional charge associated with the memory goes away.

Once the charge is released, the same memory will no longer produce disturbing emotions and we would be liberated from our conditioning and limiting beliefs.

For example, EFT Tapping reduces the release of stress hormones, promoting a sense of relaxation and emotional balance.


EFT is the only talk therapy that works through deep layers of conditioning and trauma and heals not just the mind, but also the heart. 

Below are the reasons why you should learn EFT:


There are no surgical procedures, no needles, no pills or chemicals, and no pushing or pulling on the body involved in EFT, which makes it easy for anyone to apply it on themselves.


Basic EFT is easy to understand and takes only minutes to learn. You can easily find many tapping videos on our Instagram page and YouTube page.


EFT is very simple to use as all you need are your fingertips, a simple script, and a few minutes. Since you are the one tapping with your own fingertips with a comfortable amount of pressure, it’s very gentle on your body.


You can easily take EFT with you wherever you go. You can do EFT while at home, on vacation, and even in the shower.


EFT can be used on a wide variety of issues. Use it for addictions, cravings, anger management, weight loss, limiting beliefs, anxiety, emotional issues, doubt, stress, public speaking, self-esteem issues, pain management, guilt, forgiveness, fears, phobias, and sports performance.


One of the most rewarding reasons to learn EFT is so you can help others. Family, friends, or clients will be amazed at the quick results. You can easily help them perform EFT on themselves.

Meridian points to treat posttraumatic stress disorder (ptsd symptoms), stress response and reduce anxiety


How EFT Tapping works; EFT Treatment

Here's a step-by-step guide on how to do EFT tapping on yourself:

Step 1:

1. Identify the Issue

Begin by identifying the emotional or physical issue you want to address with EFT. As proposed clinical guidelines suggest, it can be anything that is bothering you in life or something that you want to change say,

  • Emotional reactions such as “to overcome my resentment towards my brother” or “to stay calm and relaxed even when my son is behaving notoriously.

  • Physical reactions such as “to stop these recurring headaches” or “to keep my heart from pounding so hard when I am about to speak in front of so many people.”

  • Habits of thought, such as “to focus more on my strengths rather than my shortcomings” or “to stop overthinking every little thing if a friend doesn’t respond to my text.”

  • Patterns of behaviour, such as “to talk more politely” or “to stop scrolling through my mobile phone every few minutes.”

  • A painful memory that’s been disturbing you, or any negative incident that has left an impact on you.

If you are unsure about what issue you are facing, then ask yourself these questions:

  • What am I stressed about? What is upsetting me? Who is upsetting me?

  • How does that make me feel? How does that really make me feel?

  • Where in my body do I feel this stress or upset? What kind of a sensation is it? How does that make me feel?

Step 2:

2. Rate the Intensity

After you have selected the issue you want to work on, the next step is to measure its intensity.

Think of the problem and based on the discomfort you experience when you think about it, assess the intensity of the issue on a scale from 0 to 10, with 0 being no distress and 10 being the most intense distress.

It helps you pinpoint the specific issue or emotion you want to address and provides a clear reference point to track your progress as you begin tapping.

The aim is to reduce this initial intensity through the tapping sequence, ultimately leading to a sense of relief and emotional healing.

Step 3:

The Setup Statement

Once you have a rating for your problem, you are ready to tap on it.

Now, create an "affirmation statement" that acknowledges the issue and includes self-acceptance.

This statement usually starts with "Even though I have this [problem], I deeply and completely accept and love myself."

For example, "Even though I have this anxiety, I deeply and completely accept and love myself."

While saying this statement, you work on some points that move energy through your body.

Tap on the Karate Chop (side of the hand) of one hand gently with the fingers of the other hand, and say the statement out loud:

Even though I (state specific problem-what/who/how you feel/rating number), I deeply and completely accept myself.

Repeat this simple reminder phrase three times, while tapping on the Karate Chop simultaneously.

Step 4:

The Tapping Sequence

Use the tips of your fingers (typically your index and middle fingers) to tap on specific acupressure points while repeating your setup statement and a reminder phrase.

Tap each point multiple times as you say the problem from the statement.

Repeat the key phrases out loud from the problem, such as the emotion of specifics about the problem, (e.g.  “this weight”, “I feel unlovable”, “I feel I am not pretty”, “I feel it my chest”, “It’s at a number 7”) while tapping on these meridian points.

The primary EFT Tapping points involved in the tapping process are:

Gently tap with your favourite tapping point or the basic recipe


Karate Chop Point (KC):

This is the fleshy part of the outer edge of your hand, below the pinkie finger.


Eyebrow Point (EB):

The inner edges of your eyebrows.


Side of the Eye Point (SE):

The bony part on the side of your eye, alongside your temple.


Under the Eye Point (UE):

The bone directly under your eye.


Under the Nose Point (UN):

The area between your nose and upper lip.


Chin Point (CH):

The space between your lower lip and chin.


Collarbone Point (CB):

Just below the collarbone, about an inch to each side.


Under the Arm Point (UA):

About four inches below the armpit.


Top of Head Point (TH):

The crown of your head.

You can tap with either hand or both hands together.

Step 5:

The Reminder Phrase:

While tapping each point, repeat a shortened reminder phrase that addresses the specific issue without the self-acceptance part. For example, "This anxiety," "Feel anxious," "This fear," or "This pain."

Step 6:

9-gamut Procedure

After tapping on all the specific points, it’s time for the 9-gamut procedure. In this procedure, the gamut point is continuously tapped while nine simple steps are carried out.

The gamut point is the point below the knuckles of the little finger and middle finger, right at the centre.

While holding onto the gamut point, perform the following steps:

  • Close your eyes.

  • Open your eyes.

  • Move your eyes down and to the right.

  • Move your eyes down and to the left.

  • Rotate your eyes clockwise.

  • Rotate your eyes anti-clockwise.

  • Hum any musical tune for a few seconds (e.g. Happy birthday to you or Twinkle twinkle little star).

  • Count from 1 to 5.

  • Hum the tune again.

Step 7:

Rounds of Tapping

After the 9-gamut procedure, perform several rounds of tapping, starting with the setup statement and moving through all the tapping points, while maintaining your mental focus on the main issue or feelings about the problem.

Continue until you feel a reduction in emotional distress or until you feel a significant decrease in the intensity level.

Step 8:

Take a Break

Relax and take a few deep breaths. Drink a sip of water.

Step 9:

Reevaluate and Repeat

After a few rounds of tapping, reassess the intensity of your issue.

Close your eyes, bring the problem to your mind, and assess its intensity again. How much would you rate the problem now on a scale of 1-10?

If it's still high, continue tapping until it reduces to a comfortable level.

You may need to adjust your setup statement or reminder phrase as your feelings evolve during the process.

Step 10:


When your distress has significantly diminished, close the session with a few deep breaths and a positive statement. For example, "I choose to release this [problem] and feel calm."

EFT tapping can be a personal and adaptable process. You can modify it to fit your specific needs and preferences. 

Some people find it helpful to work with an experienced EFT Practitioner for complex issues, but many individuals use this technique effectively on their own.


This alternative therapy - EFT is helpful for anyone going through issues like stress, anxiety, depression, cravings, emotional eating, phobias, fears, health issues, emotional imbalance, acidity, IBS, trauma, substance abuse, heartbreak, and even for fitness freaks. But EFT is not just for people who have issues.

EFT is also beneficial if:

  • You want to learn about emotional wellness or therapy.
  • You want to break free from your limiting beliefs.
  • You want to help yourself and others.
  • You want to boost your career and improve your health, and relationships.
  • You want to facilitate personal development by building your self-confidence.
  • You want to learn to develop self-love.
  • You want to be in control of your emotions.
  • You want to improve your lifestyle habits like sleep, diet, and exercise.
  • You want to increase your productivity and performance.
Basic Recipe for EFT Tapping sessions; energy flow

You can apply the above process of EFT Tapping on any kind of issue you want to work on.

For example, you want to work on your self-doubt, worry, anxiety, stress, guilt, or anything else. You will follow the same steps mentioned above, for resolving this.

To find live examples of how to tap on particular issues, visit our Instagram page where you will find many short videos on tapping for different issues.


Once you begin to apply EFT tapping on yourself, you may experience many doubts and questions regarding the process.

Below are some of the most frequently asked questions from people who started their tapping journey, just like you:


Is it necessary to tap on the exact points?

It is preferred, but not necessary to tap on the exact points. You may tap near the points, or even far away from the points, and still get some effect.

In the beginning, simply tap, without thinking too much about whether or not you're on the exact points.

You can also place the EFT Tapping point diagram in front of you or tap along with a video to make sure you tap the right points.

Gently tap with your favourite tapping point or the basic recipe


Is it important to tap on every point?

No, it's fine if you forget a point, skip it and tap the next point.

Initially, it's fine to skip a point or two. With practice, you will easily remember the exact points and tap them all.

Sometimes even experienced practitioners forget to tap a point if they become completely focused on a client.


How to identify the underlying emotional issue for a surface issue or pain? 

Learning to ask the right questions is the key to exploring and identifying the root cause.

Working on the surface pain and then questioning deeper will help you zero down to the root cause.


What if I don't feel a change in my ratings?

If you can't observe any change in your rating before and after tapping, then that's okay.

There are many reasons why this happens:

  • Part of you might be reluctant to confront the problem more strongly. Changes might be happening on a very subtle level for you to notice.

  • Your mind may have been convinced that EFT can't work that fast, so it dismisses or minimises real change.

  • You might be tapping on an associated problem and not the real problem. You might be tapping on a surface issue, not yet having discovered a deeper issue which is the actual problem.

  • Some issues, like compulsions and addictions, have many deep layers that can take a long time to reveal themselves. You might need the guidance of a practitioner or a workshop to address this particular issue.

  • You might also discover that when you think about the problem a day or two later, your rating has become lower. There may have been a delayed effect.

Don't be discouraged if you finish a round of EFT and your rating hasn't dropped at all.

When your rating doesn't go down, don't conclude that EFT hasn't worked or will never work. Sometimes it works subtly in the background or has a delayed effect.


What if I am unable to remember a specific event? 

Sometimes, you might feel bad emotionally or physically and find it difficult to link it to any specific event, and that's fine.

One idea is to create an imaginary event in your mind. Perhaps your parents had a conflicted relationship when you were a child, but you can't remember the details of any of their fights. 

If you try to use your imagination and create a likely scenario in your mind, you have a starting point for your EFT session.

You can also begin tapping without an event. For instance, you might be having an uneasy emotional feeling, and you may not be able to associate a clear event with it. In this case, simply tap on the uneasy feeling.


When to work with an EFT Practitioner?

You will find yourself easily solving problems by using EFT on yourself. But, in some cases, if you aren't making any progress working alone, then you may consult a certified practitioner.

You might also consider working with a practitioner who specialises in the condition or problem that you want to solve. Most practitioners develop specialties after certain years of experience.

Another reason why you may get in touch with an EFT Practitioner is when you suspect yourself having a severe or serious condition that needs immediate support.

Fight or flight response for Emotional Freedom, positive thinking, reduce stress


In closing, EFT Tapping is a bridge that connects ancient wisdom with modern understanding. It empowers you to take charge of your emotional well-being by addressing the disruptions (mental disease) in your body's energy system.

Positive affirmations in EFT (Emotional Freedom Techniques) are a powerful tool for transforming one's emotional state and mindset.

EFT is one such therapy that can not only be self-applied but also produces quick and lasting results. This cognitive therapy is miraculous for people who have solved a problem that they’ve been struggling with for a very long time.

EFT works on an energy level, which is why it leads to profound healing.

Continue to learn and explore!


Dr Rangana Rupavi Choudhuri (PhD)

P.S. Want to discover if EFT is right for you? Book a Complimentary Discovery Call.

In summary, EFT is a brilliant tool that you can use on yourself to get past your emotional blocks and heal from physical illnesses to live a liberated and joyful life. Have faith in the process and keep tapping on whatever small or big issue you want to heal.

Disclaimer to consult with qualified professionals

Learn Emotional Freedom Techniques for self healing or to become professionally qualified - More

Our other seminars:

  • The Journey Healing Method - More
  • Breakthrough Coaching with NLP Practitioner - More

For the full calendar of events.