Tapping the Points

A practice card

A light, rhythmic tap through a set sequence of points on the face and upper body, often paired with naming what's bothering you.

When

When you're anxious or wound up and want something physical and repetitive to focus on.

How

Use two or three fingertips. Tap gently and steadily, five to seven taps, at each point in turn, moving down the body. Say what's on your mind out loud as you go, or just tap in silence.

light pressure, not force

1 of 6

Top of the head

Tap gently with fingertips of both hands for a few seconds.

2 of 6

Eyebrow

Tap just above the inner corner of one eyebrow.

3 of 6

Side of the eye

Tap the bone at the outer corner of the eye.

4 of 6

Under the eye

Tap the bone just beneath the eye.

5 of 6

Collarbone

Tap just below the collarbone, on either side.

6 of 6

Under the arm

Tap a few inches below the armpit.

Why it works

This sequence is often called EFT, or emotional freedom technique; its supporters describe it as working with the body's energy, though research on that mechanism is mixed. What's better supported is simpler: repetitive touch and a steady rhythm can give an anxious body something to do.

Point by point, tap by tap.

This is a teaching, not treatment. If you’re struggling, a doctor or therapist can help. If you’re in danger right now, call your local emergency number or a crisis line (in the US, call or text 988).

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