What are the 5 steps to tapping?

The 5 steps to tapping, often associated with Emotional Freedom Techniques (EFT), provide a structured approach to addressing emotional and physical discomfort. This process guides an individual through identifying an issue, assessing its impact, preparing mentally, performing the physical tapping sequence, and re-evaluating the outcome.

What are the 5 Steps to Tapping?

Tapping, commonly known as Emotional Freedom Techniques (EFT), involves a sequence of steps designed to help individuals process and alleviate emotional or physical distress. The five core steps are: Identifying the Issue, Testing the Initial Intensity, The Setup, The Sequence, and Testing the Intensity Again.

Here's a detailed look at each step:

1. Identify the Issue

The initial and crucial step in tapping is to clearly pinpoint the specific problem or issue you wish to address. This involves bringing the concern to the forefront of your mind.

• Practical Insight:
  • Think about the problem that you wish to resolve, whether it's an emotion (e.g., anxiety, anger, sadness), a physical sensation (e.g., pain, tension), or a negative belief.
  • Be as specific as possible. Instead of "stress," try "the stress I feel about my presentation tomorrow." This clarity helps focus the tapping process.

2. Test the Initial Intensity

Before you begin the physical tapping, it's important to gauge the current intensity of your identified issue. This provides a baseline to measure progress.

• Practical Insight:
  • Rate the emotional or physical discomfort on a scale of 0 to 10, where 0 means no intensity and 10 is the highest possible intensity.
  • Take a moment to truly feel the emotion or sensation and assign a number honestly. This quantitative measure will be used for comparison later.

3. The Setup

The setup phase involves creating a statement that acknowledges the problem while simultaneously affirming self-acceptance. This step is vital for overcoming potential psychological reversals, which can block the tapping's effectiveness.

• Practical Insight:
  • A common setup phrase follows the structure: "Even though I have this [specific problem], I deeply and completely accept myself."
  • Repeat this phrase several times while continuously tapping on the "karate chop" point (the fleshy part on the outside of your hand, below the pinky finger). This helps to calibrate your energy system to the issue.

4. The Sequence

This is the core of the tapping process, involving the rhythmic tapping on a series of specific meridian points on the face and upper body. As you tap each point, you verbalize a reminder phrase related to your issue.

• Practical Insight:
  • Common tapping points include: eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, under the arm, and top of the head.
  • As you tap each point, state a brief reminder of your issue, such as "this anxiety," "this headache," or "this fear of failure." This keeps your focus on the problem while stimulating the meridian points. A typical sequence may involve tapping each point 5-7 times before moving to the next.

5. Test the Intensity Again

After completing one or more rounds of the tapping sequence, you re-evaluate the intensity of your initial issue. This final step helps you assess the effectiveness of your tapping session.

• Practical Insight:
  • Return to your original issue and rate its intensity again on the 0-10 scale.
  • If the intensity has decreased, you know the tapping is working. You can continue tapping additional rounds until the intensity reaches a 0 or a more manageable number. If the intensity hasn't changed, you might need to rephrase your issue or consider different aspects of it.

For more information on the application of tapping techniques, you can explore resources like Healthline's guide on EFT Tapping.

Summary of Tapping Steps

To summarize the complete tapping process, refer to the table below:

[[EFT Tapping Steps]]