How Many Times A Day Is EFT Tapping Recommended?

EFT tapping in a day

In this article, you will get to learn about basic principles of Emotional Freedom Techniques (EFT), what a general tapping sequence is and how many times a time you should do the EFT Tapping process.

WHAT IS EFT TAPPING?

Emotional Freedom Techniques, generally referred to as EFT Tapping, is an alternative therapy or a tool that is clinically proven to be over 80% effective in dealing with issues like anxiety, stress, PTSD, etc.

A much gentler and rapid therapy, EFT Tapping is probably one of the most powerful healing techniques in the world today.

Gary Craig is accredited to be the developer of Emotional Freedom Techniques. He is the person who brought it the prominence in the 1990s when he first put his work around the therapy on his website.

He describes EFT as a technique wherein you tap on different parts of the body to help balance energy systems and reduce physical and emotional pain while verbalising the truth of the situation or condition. (1)

In simpler terms, Emotional Freedom Techniques is a talk and touch therapy that works on a number of issues.

One of the reasons why EFT is so effective and gets you faster results might be because it is a combination of two of the most crucial and powerful elements of any healing, that is, talk and touch.

Talk therapy is one of the most commonly known and used form of alternative therapy. It focuses on providing the person a space safe to open up and explore the emotional or psychological challenges they might be facing.

Talking helps shift perspective and open the door to reframing and hence, healing.

Touch, on the other hand, is one of the five love languages along with words of affirmation, quality time, receiving gifts and acts of service. (2)

Touch plays quite a role in shaping one’s response psychological and emotional challenges. Receiving safe touch as a baby instills reassurance, sense of safety and affection that goes on to play a major role in the adult life.

And that we have an idea of what EFT Tapping is, the next step is to know for what and how this technique really works.

WHAT DOES EFT TAPPING HELP WITH?

EFT Tapping is proven to be effective in working with issues like:

Stress
PTSD
Chronic pains
Anxiety
Depression
Anger
Nervousness
Weight issues

Studies have shown that stress is the reason for around 60% of the emotional, physical and psychological problems such as chromic pains, depression, anxiety, weight issues, etc.

EFT Tapping is a proven stress-relief technique that helps lower cortisol levels and improves sleep.

New to EFT? Learn how Emotional Freedom Technique Tapping heals.

Emotional Freedom Techniques (tapping) is clinically proven to lower stress, tension, anxiety, past-trauma to enable health, happiness and vitality.

CLAIM MY FREE E-BOOKLET

WHAT ARE SOME OF THE REASONS ONE WOULD LIKE TO LEARN EFT TAPPING?

Some of the reasons why one would like to learn EFT Tapping can include:

You wish to learn about emotional wellness or therapy.
You want to heal from within and free your limits.
You want to help yourself and others heal.
You are seeking a new profession to help others heal and transform.
You want to boost your career and gain emotional balance.

WHAT IS THE SCIENCE BEHIND EFT TAPPING?

EFT Tapping finds its roots in traditional Chinese medicine. It borrows its underlying principle of tapping or exerting slight pressure on specific points on the body in order to stimulate them to cure physical and emotional pains from Acupuncture.

Both the techniques talk about meridians or acupoints.

But what really is this meridian?

Meridian is a tube, like blood vessels, which have energy flowing in them. They can also be understood as subtle channels of energy.

Sometimes they get blocked. Therapies, like acupuncture, work on these blocks. EFT Tapping is based on the technology like acupuncture.

We have meridians on eyebrows, under the eyes and we have the ends of meridians on the chin. Tapping or applying slight pressure unlocks your meridians.

EFT Tapping allows the mind and body to work in sync to take the edge off the negative emotions and feelings. All one needs to do is tap on the meridians while focusing on the pain, discomfort or any psychological challenge one is facing.

Tapping palliates blockages and releases pent up negative energy the same Acupuncture with metal needles does.

HOW DOES EFT TAPPING WORK?

Having been introduced to EFT Tapping and learnt what its underlying principles, the next step is to learn the basics of it so that one can use to alleviate physical discomfort or emotional and psychological challenges.

Here’s a simple tapping process to help you get started.

So, for instance, if someone is having a headache, then this would be the tapping process they will follow:

The Setup – Tapping Side of Hand: “Even though I have this headache, I deeply and completely accept myself,” Repeat 3x

The Sequence with reminder phrase:

Sample round:

Top of the head:

This headache...

Eyebrow:

This headache...

side of the eye:

This headache...

Under The Eye:

This headache...

Under The Nose:

This headache...

chin:

This headache...

collarbone:

This headache...

Under The Arm:

This headache...

thumb:

This headache...

Index Finger:

This headache...

middle Finger:

This headache...

Little Finger:

This headache...

Breathe in and out and take a sip of water

Closing the sequence – Tapping Side of Hand: “Even though I have this headache, I deeply and completely accept myself,”

How To Self-Heal & Become An EFT Practitioner

Discover how EFT Tapping can help you to self-heal or to become professionally qualified as a Certified EFT Practitioner. Emotional Freedom Techniques (Tapping) is clinically proven to lower stress, tension, anxiety, past trauma to enable health, happiness and vitality.

BOOK A COMPLIMENTARY DISCOVERY CALL

HOW OFTEN CAN YOU PRACTICE EFT TAPPING IN A DAY?

The answer to the question is not so much as how many times a day, but based on what is needed, how often to tap.

Everyone is different and every issue is different. Therefore, there is no hard rule for the duration or frequency whilst practicing EFT Tapping. Some people may get results in a shorter span of time while others may not.

In the beginning, however, people prefer tapping for a shorter duration and work on issues that are generally at the surface level.

You can do two to three round of tapping as you set out to get familiar with the technique.

What getting familiar means here is that daily two to three rounds of tapping can help the body fall into the habit and the responses it creates within.

One does not need to have a particular schedule to do the tapping. Tapping when emotions, feelings or pains surface is the best way to go about it.

For example, if you are out in a professional setting and you are feeling anxious or nervous, you don’t need to worry if it’s the right time to engage in the tapping process or not.

You can do it right then and there, wrapping the process up in two to three rounds of EFT Tapping as the process is so simple and gets fast results.

Some people even prefer tapping right before going to bed or as soon as they wake up whereas some people find that a tapping process of around twenty to thirty minutes once a week works best for them. (1)

Issues also affect the frequency and the duration of the process.

For example, if you dealing a bit deeper stuff such as PTSD or cravings, the process may extend to thirty minutes as contrary to dealing with nervousness or physical discomfort that might take fewer rounds of tapping and lesser time.

HOW OFTEN TO DO THE EFT TAPPING PROCESS FOR SPECIFIC ISSUES?

EFT Tapping is all about what suits you and what the presenting problem is!

The answer to this question is not so much as how many times a day but based on what is needed.

In a professional setting, we would recommend 6 weekly sessions and then tap on you as often as needed in between sessions.

For example, IF YOU ARE FEELING ANXIOUS, YOUR ROUND OF TAPPING WOULD BE AS FOLLOWS:

Emotional Freedom Techniques (EFT): EFT Tapping for anxiety.

Step 1:

First Use EFT Tapping On What It Feels Like To Feel The anxiety

Explore the physical sensations in the body associated with anxiety and use the physical tension tapping process to reduce the sensations. Begin by investigating the physical nature of the anxiety.

Then use the EFT Tapping Points Process taught in detail during EFT Practitioner Training Online.

To get started, begin by investigating the physical nature of anxiety.

Connect with the anxiety and notice where do you feel it in the body. Then use the Physical Tension taught in detail during EFT Practitioner Training to clear the surface feelings and feel calmer.

Briefly, you can begin by asking the following questions to explore further:

Where in the body do you experience the anxiety?
What is the colour, texture, size, shape of the anxiety in the body?
What are the sensations like? For example rough or smooth

Anxiety can sometimes be felt in a specific location like the heart and/or chest. The symptoms can involve the heart racing, general restlessness, shaking legs and hands. The important thing is to use your specific words to describe the anxiety.

Then measure the level of anxiety by asking:

Ask yourself- "What number is the anxiety at, where 10 is really high and 1 is not high at all." Just go with whatever comes up spontaneously, without thinking too much about it.

Begin by Tapping on the Karate Chop or Side of the Hand EFT Tapping Points:

The following could be your Setup Phrase:

Even though I feel anxious and I feel it in my chest and its at a number 6 and it's red in colour and it feels rough, I deeply and completely love and accept myself (Repeat 3 times).

Then Tap on the facial and upper body EFT Tapping Points using these phrases:

Eyebrow: This anxiety...
side Of the Eye: So anxious...
Under the eye: Anxiety in my chest..
Under the nose: It's a red colour...
Chin: At a number 6...
Collarbone: So rough...
Under the arm: This anxiety...
Thumb: I feel it in my chest...
Index Finger: So anxious...
Middle Finger: Really anxious...
Little Finger: The colour red...

Close the sequence by coming back to the EFT Karate Chop Tapping Points and repeat once:

"Even though I feel anxious and I feel it in my chest and it's at a number 6 and it's red in colour and it feels rough, I deeply and completely love and accept myself."

Relax:

Take a gentle breath in and out and take a sip of water.

Test:

At the end of the EFT Tapping for Anxiety Relief Process, you can ask yourself the following questions:

What number is the anxiety at now?
What happened?
How does it make you feel?

You can repeat this process by going back to Step 1 if you feel like the number could come down a little more.

Another thing that can be helpful while working with feelings like anxiety or nervous is the Finger Holds. Holding the thumb throughout the day helps with reducing anxiety levels.

If you are working on cravings, say chocolates, then your round of EFT Tapping would go as follows:

Emotional Freedom Techniques (EFT): EFT Tapping for cravings.

Step 1:

First Use EFT Tapping On What It Feels Like To Feel The cravings

Explore the physical sensations in the body associated with the cravings and use the physical tension tapping process to reduce the sensations. Begin by investigating the physical nature of the cravings.

Then use the EFT Tapping Points Process taught in detail during EFT Practitioner Training Online.

To get started, begin by investigating the physical nature of the cravings.

Connect with the cravings and notice where you feel them in the body. Then use the Physical Tension taught in detail during EFT Practitioner Training to clear the surface feelings and feel calmer.

Place a piece of the chocolate on a tissue and smell it. Look at it, and ask yourself the following questions:

On a scale of 1 to 10, how badly do you want it? Example: 10.
What do you love about chocolates? Example: Yummy, chocolate-y taste.
How does consuming the chocolate make you feel? Example: Happy.

Briefly, you can begin by asking the following questions to explore further:

Where in the body do you experience the cravings?
What is the colour, texture, size, shape of the craving in the body?
What are the sensations like? For example rough or smooth

Then measure the level of the cravings:

Ask yourself- "What number is the craving at, where 10 is really high and 1 is not high at all." Just go with whatever comes up spontaneously, without thinking too much about it.

Begin by Tapping on the Karate Chop or Side of the Hand EFT Tapping Points:

Clear the surface emotions that trigger the craving using the tapping sequence given below:

Tap on the Karate chop and repeat the following setup statement thrice:
"Even though I have this craving for chocolates and it’s at a number 10, and what I love about it, is its yummy chocolate-y taste, and when I eat it, it makes me feel happy, I love and accept myself."

Then Tap on the facial and upper body EFT Tapping Points using these phrases:

Eyebrow: This craving...
side Of the Eye: So tempting...
Under the eye: Craving in my chest..
Under the nose: It's a red colour...
Chin: At a number 6...
Collarbone: So rough...
Under the arm: This craving...
Thumb: I feel it in my chest...
Index Finger: So tempting...
Middle Finger: Really tempting...
Little Finger: The colour red...

Close the sequence by coming back to the EFT Karate Chop Tapping Points and repeat once:

"Even though I have this craving for chocolates and it’s at a number 10, and what I love about it, is its yummy chocolate-y taste, and when I eat it, it makes me feel happy, I love and accept myself."

Relax:

Take a gentle breath in and out and take a sip of water.

Test:

Look, Smell, Feel The Chocolate Again And Test The Charge

After a round or two of tapping, it’s time to test the change as follows:

Look, smell, feel the chocolate again, and see how badly you want it.

If the desire is not intense, you can close the tapping session by embedding positive feelings.

If the desire is intense, tap again and clear the surface emotions that trigger the craving using the tapping sequence given above.

New to EFT? Learn how Emotional Freedom Technique Tapping heals.

Emotional Freedom Techniques (tapping) is clinically proven to lower stress, tension, anxiety, past-trauma to enable health, happiness and vitality.

CLAIM MY FREE E-BOOKLET

If you are working on addictions, say smoking, then your round of EFT Tapping would go as follows:

Emotional Freedom Techniques (EFT): EFT Tapping for addiction.

Step 1:

First Use EFT Tapping On What It Feels Like To Feel addicted

Explore the physical sensations in the body associated with the smoking and use the physical tension tapping process to reduce the sensations. Begin by investigating the physical nature of the smoking.

Then use the EFT Tapping Points Process taught in detail during EFT Practitioner Training Online.

To get started, begin by investigating the physical nature of the cravings.

Connect with the addiction and notice where you feel it in the body. Then use the Physical Tension taught in detail during EFT Practitioner Training to clear the surface feelings and feel calmer.

Briefly, you can begin by asking the following questions to explore further:

Where in the body do you experience the addiction?
What is the colour, texture, size, shape of the addiction in the body?
What are the sensations like? For example rough or smooth
What made you feel like smoking?
When did you first feel like smoking?
What happened, to make you feel this way?
Would you quit smoking, if you could

Then measure the level of the addiction to smoking:

Ask yourself- "What number is the addiction at, where 10 is really high and 1 is not high at all." Just go with whatever comes up spontaneously, without thinking too much about it.

Begin by Tapping on the Karate Chop or Side of the Hand EFT Tapping Points:

“Even though I feel the need to smoke ….. and I can feel it in my ….. and it’s at a number ….. and it makes me feel ….., I deeply and completely love and accept myself."

Repeat this 3 times.

Then Tap on the facial and upper body EFT Tapping Points using these phrases:

Eyebrow: I feel like smoking because...
side Of the Eye: I feel like smoking...
Under the eye: I feel it in my chest..
Under the nose: It's a red colour...
Chin: At a number 6...
Collarbone: So rough...
Under the arm: I feel like smoking...
Thumb: I feel it in my chest...
Index Finger: So...
Middle Finger: It's red in colour...
Little Finger: So...

Close the sequence by coming back to the EFT Karate Chop Tapping Points and repeat once:

“Even though I feel the need to smoke ….. and I feel it in my ….. and it’s at a number ….. and it makes me feel ….., I deeply and completely love and accept myself."

Repeat this only once.

Relax:

Take a gentle breath in and out and take a sip of water.

Test:

You can test yourself by asking.

“What intensity is this urge to smoke at?”

If it has reduced to a level you feel happy with, you can stop. If you would want to reduce it more, start the procedure again.

If you want to work on Workplace related stress, the tapping process you will be following is as follows:

Emotional Freedom Techniques (EFT): EFT Tapping for workplace stress.

Step 1:

First Use EFT Tapping On What It Feels Like To Feel stress

Explore the physical sensations in the body associated with the stress and use the physical tension tapping process to reduce the sensations. Begin by investigating the physical nature of workplace stress.

Then use the EFT Tapping Points Process taught in detail during EFT Practitioner Training Online.

To get started, begin by investigating the physical nature of the stress.

Connect with the stress and notice where you feel it in the body. Then use the Physical Tension taught in detail during EFT Practitioner Training to clear the surface feelings and feel calmer.

Briefly, you can begin by asking the following questions to explore further:

Where in the body do you experience the stress?
What is the colour, texture, size, shape of the stress in the body?
What are the sensations like? For example rough or smooth

Then measure the level of the stress:

Ask yourself- "What number is the stress at, where 10 is really high and 1 is not high at all." Just go with whatever comes up spontaneously, without thinking too much about it.

Begin by Tapping on the Karate Chop or Side of the Hand EFT Tapping Points:

“Even though I feel stressed ….. and I can feel it in my ….. and it’s at a number ….. and it makes me feel ….., I deeply and completely love and accept myself."

Repeat this 3 times.

Then Tap on the facial and upper body EFT Tapping Points using these phrases:

Eyebrow: I feel stressed about...
side Of the Eye: I feel stressed...
Under the eye: I feel it in my chest..
Under the nose: It's a red colour...
Chin: At a number 6...
Collarbone: So rough...
Under the arm: I feel stressed...
Thumb: I feel it in my chest...
Index Finger: So...
Middle Finger: It's red in colour...
Little Finger: So...

Close the sequence by coming back to the EFT Karate Chop Tapping Points and repeat once:

“Even though I feel stressed ….. and I feel it in my ….. and it’s at a number ….. and it makes me feel ….., I deeply and completely love and accept myself."

Repeat this only once.

Relax:

Take a gentle breath in and out and take a sip of water.

Test:

You can test yourself by asking.

“What intensity is this stress at?”

If it has reduced to a level you feel happy with, you can stop. If you would want to reduce it more, start the procedure again.

Emotional Freedom Techniques or EFT Tapping is a simple, fuss-free yet incredibly effective alternative method to deal with surface as well deep-rooted physical or psychological challenges.

You can learn the technique professionally to help bring vitality and happiness in your and others’ lives.

I hope this would have helped you understand the themes of durations and frequency concerning EFT Tapping.

Love,

Dr Rangana Rupavi Choudhuri (PhD)

P.S. Want to discover if EFT Tapping is right for you? Book a Complimentary Discovery Call.

How To Self-Heal & Become An EFT Practitioner

BOOK A COMPLIMENTARY DISCOVERY CALL

In summary, Emotional Freedom Techniques (EFT) is an alternative therapy that is used to overcome physical and mental issues that people experience. It involves tapping on specific energy points on the body – primarily on the head and the face. It finds its roots in traditional Chinese medicine of Acupuncture as both involve applying slight pressure on meridians in order to clear blockages. There is no rule of thumb as to for how long and how frequently one can use the EFT Tapping process.

REFERENCES

Disclaimer: The information on this website is purely for educational purposes and does not in any way replace the requirement for medical and psychological diagnosis and treatment. Please do seek professional medical and psychological diagnosis and advice for all medical and mental health conditions. It is advised to always book any consultations with qualified professionals.

Learn Emotional Freedom Techniques for self healing or to become professionally qualified - More

Our other seminars: