How to do a basic round of EFT — step by step:

Step 1. Tune in
Begin by gently noticing what’s bothering you. It might be an emotion (like anxiety, frustration, sadness), a physical sensation (like tightness in your chest), or a thought or memory that’s causing stress.

Try to be specific — for example:
“I feel a knot in my stomach when I think about that meeting.”
“I’m overwhelmed by everything I need to do.”
“I feel stuck and don’t know why.”

There’s no right or wrong way to begin — just start with what feels most real in the moment.

And here’s something helpful to keep in mind:
The more specific you are with your words, the more effective tapping tends to be. Naming exactly what you’re feeling often allows the emotion to shift more quickly and deeply.

Step 2: Rate the Intensity

Give the emotion or sensation a number from 0 to 10, where:

• 0 = no intensity
  
• 10 = extremely strong or overwhelming

This helps you track your progress as you tap.

Step 3: Set Up Statement (Karate Chop Point)

Tap gently on the side of your hand (the outer edge, like a karate chop) while saying a phrase that acknowledges how you feel — and affirms self-acceptance. A common setup statement is:

“Even though I feel [emotion or issue], I deeply and completely accept myself.”

Example:
“Even though I feel anxious about this call, I deeply and completely accept myself.”

Say your set up statement out loud three times while tapping the karate chop point.

Step 4: Tap Through the Points
Now begin tapping gently (5–7 times) on each of the following points in order.
As you tap, say a short reminder phrase that keeps you connected to the issue (e.g. “this anxiety,” “this tightness in my chest,” “this overwhelmed feeling”).

The Tapping Points:

1. Top of Head (the crown of your head)
2. Eyebrow (where your eyebrow begins, near the bridge of your nose)
3. Side of Eye (on the bone next to your eye)
4. Under Eye (on the bone below your eye)
5. Under Nose (between your nose and upper lip)
6. Chin (between your lower lip and chin)
7. Collarbone (just under the collarbone, where it feels slightly tender)
8. Under Arm (about 4 inches below your armpit, along the side of your body)

Tap on each point while saying your reminder phrase.

Step 5: Take a Deep Breath and Check In

Pause, take a deep breath, and notice how you feel.
Has the intensity shifted? Did any new thoughts or emotions come up?You can rate the intensity again (0–10) to see if it's changed.

If you’re still feeling strong emotions or something new has come up, repeat the process, adjusting the words to match your current experience.

A Few Gentle Reminders:

- You don’t need the perfect words — just speak from how you truly feel.
- Go at your own pace. One round, or five — whatever feels right for you.
- If anything feels too intense, pause. Breathe. You can always come back.
- EFT isn’t about pushing feelings away — it’s about meeting them softly so they can shift and release.
- This is a practice of kindness — toward your body, your emotions, and yourself.