EFT Tapping as a Mindfulness Tool to Mange Stress and Regulate your Nervous System

Have you ever tried to meditate, only to have your mind drift off to the laundry you’ve been avoiding, replay an awkward conversation from last week, or start putting together a mental shopping list instead? 

You're not alone! 

While practising as an Occupational Therapist, I worked with many clients who genuinely want to practice mindfulness but sitting still with their thoughts felt overwhelming. 

That’s why Emotional Freedom Technique or EFT tapping is a particularly effective tool in promoting relaxation and managing stress. 

What exactly is Emotional Freedom Technique (EFT)?

Emotional Freedom Technique or EFT tapping involves gently tapping on specific acupressure points on the face and upper body while acknowledging how you feel, helping to promote a mind‑body connection. 

The technique was developed by Gary Craig in the 1990s and is rooted in principles of traditional Chinese acupressure combined with modern psychology.

• You tap.

• You breathe.

• You identify your worries.

And slowly, your body begins to soften.

In simple terms, you acknowledge what’s bothering you and tap through it.

EFT as a Useful Mindfulness Technique 

My background in occupational therapy means I’m always thinking about the nervous system, sensory regulation, and how people engage with their daily lives. EFT fits beautifully into that framework.

Here’s why:

1. It activates calming pathways in the brain

Tapping stimulates acupressure points linked to the parasympathetic nervous system: the part of your body responsible for rest, digestion, and grounding.

2. It reduces the intensity of emotional responses

By naming your feelings while tapping, you’re helping the brain process stress instead of suppressing it.

3. It’s sensory‑based and accessible

No equipment. No special environment. Just your hands and a few minutes of your time.

4. It supports emotional regulation

This is a core OT principle: when we regulate, we can participate more fully in the things that matter.

A step-by-step guide to EFT Tapping (A Simple Beginner Sequence)

Here’s a gentle, beginner‑friendly way to try EFT tapping:

Step 1: Notice how you feel

You might feel a bit stressed, overwhelmed, frustrated, or nervous.

Step 2: Rate the intensity

On a scale of 0–10, how strong is the feeling right now?

Step 3: Start tapping through the points

Tap each point 5–7 times while repeating a simple phrase like:

“Even though I feel overwhelmed, I’m open to feeling calmer.”

Tapping points include:

• Side of the hand 

• Eyebrow

• Side of the eye

• Under the eye

• Under the nose

• Chin

• Collarbone

• Under the arm

• Top of the head

Step 4: Check in again

Has the intensity shifted? Even a small change is meaningful.

Final Word 

Like any mindfulness technique, it’s not one-size-fits-all. But for everyday stress, emotional overwhelm, and mindfulness training, it can be incredibly helpful.

Mindfulness isn’t about perfection. It’s about being in the present moment. And sometimes all you need to achieve this is a gentle tap.

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If you liked this, feel free to check out my other blog posts discussing more mindfulness strategies such as cold water therapy, progressive muscle relaxation and the 5-4-3-2-1 grounding technique.

https://mindfulmatterswithceline.blogspot.com/2026/01/progressive-muscle-relaxation-simple.html

https://mindfulmatterswithceline.blogspot.com/2026/01/when-stress-runs-hot-using-cold-water.html

https://mindfulmatterswithceline.blogspot.com/2026/02/the-54321-grounding-technique-simple.html