Updated: Aug 13
Reading time: 3 minutes
Best for: Self-help, patients, families, therapists, teachers, and caregivers
Includes: Printable infographic • Step-by-step guide
Have You Ever Felt Emotionally Overwhelmed?
Sometimes emotions become so intense that they feel difficult to carry.
You may feel sadness after a loss.
Fear before an important event.
Rejection after a relationship ends.
Shame after making a mistake.
Anger after being hurt.
Or anxiety that feels too big to manage.
When emotions become overwhelming, it can be difficult to think clearly, solve problems, or move forward.
EFT, also called tapping, is a simple technique that may help reduce the intensity of these emotions and help you feel more grounded.
What Is EFT?
EFT stands for Emotional Freedom Technique.
It combines gentle tapping on specific points of the body while focusing on a difficult feeling, memory, or thought.
Think of it like opening the pressure valve on a boiling pot.
Instead of keeping difficult emotions trapped inside or trying to push them away, EFT gives them a safe way to be noticed and processed.
Many people find that, after tapping, the emotion feels less overwhelming and easier to manage.
How Does Tapping Work?
When we experience strong emotions, our mind and body respond together.
Our heart may race.
Our muscles may tighten.
Our breathing may change.
Our thoughts may become more negative.
As you gently tap and focus on one emotion, many people notice that the emotional intensity begins to decrease.
The goal is not to erase the emotion.
The goal is to help your nervous system feel safe enough to process it.
How to Start Tapping
1. Identify the Issue
Choose one emotion or situation.
For example:
Anxiety
Sadness
Grief
Rejection
Fear
Anger
Shame
2. Rate the Intensity
On a scale from 0 to 10, how strong does the emotion feel right now?
3. Create a Setup Statement
Acknowledge what you are feeling while offering yourself kindness and acceptance.
For example:
"Even though I feel anxious, I deeply and completely accept myself."
or
"Even though I feel rejected, I deeply and completely accept myself."
If saying "I deeply and completely accept myself" doesn't feel true right now, that's okay.
You can use a gentler statement, such as:
"Even though I feel rejected, I want to deeply and completely accept myself."
or
"Even though I feel anxious, I am learning to accept myself."
The goal is not to force yourself to believe something you don't believe yet.
The goal is to meet yourself with honesty, kindness, and compassion while working through a difficult emotion.
4. Begin Tapping
Tap gently on the side of your hand (the karate point) while repeating your setup statement three times.
Then tap each point about 5 to 7 times:
Top of the head
Eyebrow
Side of the eye
Under the eye
Under the nose
Chin
Collarbone
Under the arm
As you tap, gently notice what you are feeling without judging yourself.
5. Pause and Check In
Take a slow breath.
Notice how you feel.
Rate the emotion again from 0 to 10.
Has the intensity changed?
6. Repeat if Needed
If the emotion still feels strong, repeat another round.
Many people notice that the emotional intensity gradually decreases over time.
When Can EFT Help?
People use EFT for many different emotions and situations, including:
✔ Anxiety
✔ Grief
✔ Fear
✔ Rejection
✔ Stress
✔ Anger
✔ Difficult memories
✔ Feeling emotionally overwhelmed
It only takes a few minutes and can be practiced almost anywhere.
A Gentle Reminder
Emotions are not the enemy.
They are messages asking for our attention.
You do not have to fight them or ignore them.
Sometimes the first step toward healing is simply making space to notice what you feel.
Small practices like EFT can help you respond with greater calm, awareness, and self-compassion.
Reflect on Your Experience
As you look at the infographic, ask yourself:
What emotion am I feeling right now?
How strong is it on a scale from 0 to 10?
What thoughts are connected to this feeling?
How does my body feel before tapping?
How do I feel after one round?
Would another round be helpful?
There are no right or wrong answers.
The goal is not to make emotions disappear.
The goal is to help them feel less overwhelming so you can respond with greater calm, clarity, and self-compassion.
See the Guide Visually
Please see the infographic created by the OperaMind team below. It provides a simple, step-by-step guide to EFT tapping so you can follow along as you practice.
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