Free EFT Tapping Script for Anxiety and Stress
Anxiety and stress can feel overwhelming, leaving you restless, on edge, and unable to find peace. Fortunately, Emotional Freedom Techniques (EFT), also known as EFT Tapping, is a simple and effective method to reduce anxiety and stress naturally.
In this article, we’ll provide you with a free EFT tapping script designed specifically to help you release anxiety and restore a sense of calm.
If you’re new to EFT Tapping, don’t worry. It’s easy to follow along. EFT combines gentle tapping on specific acupressure points with focused phrases to help shift emotional and physical distress. Let’s get started.
What Is EFT Tapping and How Can It Help Anxiety?
EFT Tapping is a powerful self-help tool that calms the nervous system by sending signals of safety to the brain. Research has shown that tapping can reduce cortisol (the stress hormone), ease anxiety, and promote emotional regulation. By tapping on specific meridian points while voicing thoughts and feelings, you can release pent-up stress, reframe your perspective, and feel more grounded.
How to Do EFT Tapping for Anxiety and Stress
Before starting the tapping process, rate your current level of anxiety or stress on a scale from 0 to 10 (0 being completely calm, 10 being extremely anxious). This will help you track your progress.
Follow these simple steps:
1. Identify the Feeling: Focus on the anxiety or stress you’re feeling.
2. Start Tapping on the Side of the Hand. Repeat the setup statement three times.
3. Tap Through the Points: Tap gently on each point while repeating the phrases.
4. Reassess: Check in with your anxiety level after completing a round of tapping. Repeat as needed.
EFT Tapping Script for Anxiety and Stress
Setup Statement (Side of Hand Point)
Tap on the side of your hand and say the following statement three times:
“Even though I feel anxious and stressed, and it feels overwhelming right now, I deeply and completely accept myself.”
“Even though I feel this tension and worry in my body, and I don’t know how to let it go, I deeply and completely accept myself.”
“Even though I feel stressed and anxious, and my mind won’t slow down, I choose to be kind to myself anyway.”
Tapping Through the Points
Eyebrow:
“This anxiety feels overwhelming.”
Side of the Eye:
“I feel this tension in my body.”
Under the Eye:
“This anxious feeling that won’t go away.”
Under the Nose:
“My mind feels stuck in worry.”
Chin:
“All this stress and anxiety.”
Collarbone:
“I feel it in my body and mind.”
Under the Arm:
“It’s hard to let go of this feeling.”
Top of the Head:
“This overwhelming anxiety.”
Second Round – Releasing the Anxiety
Eyebrow:
“What if I could start to release this anxiety?”
Side of the Eye:
“Maybe I don’t need to hold on to this stress.”
Under the Eye:
“I give myself permission to relax.”
Under the Nose:
“It’s safe for me to let go.”
Chin:
“Releasing this tension now.”
Collarbone:
“Letting go of this anxiety.”
Under the Arm:
“I feel more at ease.”
Top of the Head:
“I am open to feeling calm.”
Third Round – Installing Calm and Peace
Eyebrow:
“I choose to feel calm and safe.”
Side of the Eye:
“It feels good to relax.”
Under the Eye:
“I feel lighter and calmer.”
Under the Nose:
“I am safe in this moment.”
Chin:
“I can handle this.”
Collarbone:
“Peace and calm are within me.”
Under the Arm:
“I choose peace now.”
Top of the Head:
“I feel calm, grounded, and safe.”
Check-In and Repeat as Needed
Now, take a deep breath and check in with yourself. Rate your level of anxiety again on the 0 to 10 scale.
If the intensity has decreased but not fully resolved, feel free to repeat the process until you feel better.
How Long Should You Tap For?
Wondering how long you should tap for optimal results? Click here to find out more about tapping duration and how to get the best results from your EFT practice.
Want More EFT Training or Classes?
If you found this script helpful and want to deepen your EFT practice, whether for personal use or professional training, we offer classes and practitioner training programs.
Click here to learn more about general EFT classes and workshops.
Why EFT Tapping Works for Anxiety and Stress
EFT works because it directly addresses the body’s stress response. When we experience anxiety, the brain’s amygdala is activated, sending us into a state of fight or flight. Tapping on the meridian points sends calming signals to the brain, helping deactivate this response and bring the nervous system back into balance.
Tips for Using This Script Effectively:
Be Present with Your Feelings: Allow yourself to feel the emotions without judgment.
Stay Hydrated: Drink water before and after tapping to support energy flow.
Practice Regularly: EFT works best with consistent practice.
Conclusion
EFT Tapping is a gentle, effective, and empowering way to manage anxiety and stress. By using the script above, you can begin to release anxious thoughts, calm your nervous system, and feel more at ease in your daily life.
Remember, if you want to know more about how long to tap for, click here.
And if you’re interested in more EFT classes or practitioner training, click here to explore our programs and take the next step in your tapping journey.
Give yourself permission to find calm, one tap at a time.
Blessings,
Michael Hetherington
EFT Practitioner, Therapist, Teacher and Chinese medicine acupuncturist
