Basic Tapping Sequence for Anxiety
With four fingers on one hand, tap the Karate Chop point on your other hand. The Karate Chop point is on the outer edge of the hand, on the opposite side from the thumb.
Repeat the set up statement three times aloud, while simultaneously tapping the Karate Chop point. Now take a deep breath!
Get ready to begin tapping! Here are some tips to help you achieve the right technique.
You should use a firm but gentle pressure, as if you were drumming on the side of your desk or testing a melon for ripeness.
You can use all four fingers, or just the first two (the index and middle fingers). Four fingers are generally used on the top of the head, the collarbone, under the arm… wider areas. On sensitive areas, like around the eyes, you can use just two.
Tap with your fingertips, not your fingernails. The sound will be round and mellow.
The tapping order begins at the top and works down. You can end by returning to the top of the head, to complete the loop.
The crown, center and top of the head. Tap with all four fingers on both hands.
The inner edges of the eyebrows, closest to the bridge of the nose. Use two fingers.
Side of eye (SE)
The hard area between the eye and the temple. Use two fingers. Feel out this area gently so you don’t poke yourself in the eye!
Under eye (UE)
The hard area under the eye, that merges with the cheekbone. Use two fingers, in line beneath the pupil.
Under nose (UN)
The point centered between the bottom of the nose and the upper lip. Use two fingers.
This point is right beneath the previous one, and is centered between the bottom of the lower lip and the chin.
Tap just below the hard ridge of your collarbone with four fingers.
On your side, about four inches beneath the armpit. Use four fingers.
And back where you started, to complete the sequence.
As you tap on each point, repeat a simple reminder phrase, such as “my anxiety” or “my interview” or “my financial situation.” Now take another deep breath!
Now that you’ve completed the sequence, focus on your problem again. How intense is the anxiety now, in comparison to a few minutes ago? Give it a rating on the same number scale. If your anxiety is still higher than “2”, you can do another round of tapping. Keep tapping until the anxiety is gone. You can change your set up statement to take into account your efforts to fix the problem, and your desire for continued progress. “Even though I have some remaining anxiety, I deeply and completely accept myself.” “Even though I’m still a little worried about this interview, I deeply and completely accept myself.” And so on. Now that you’ve focused on dispelling your immediate anxiety, you can work on installing some positive feelings instead.