Meridian tapping, also known as EFT (Emotional Freedom Technique) is a holistic therapy that helps to release blockages in the body caused by trauma, fear, and negative emotions by tapping on meridians, or energy endpoints, in the body. It is a combination of Chinese medicine, specifically acupressure, and Western psychology. It provides both emotional and physical healing benefits and has been proven effective in helping to recover from emotional trauma, chronic illness, phobias, and much more. The effectiveness of tapping has been confirmed by a multitude of research studies and the body of evidence only continues to grow.

Meridian tapping was first discovered by accident in 1980 by Dr. Roger Callahan when he was working to help a patient recover from an extreme fear of water, and the gastrointestinal discomfort caused by said fear.

Tapping is painless and can be learned and done in the privacy of your own home, or anywhere you go. When I’m experiencing stressful moments out in public, I have gotten in the habit of finding a restroom where I can do a couple of rounds of tapping.

Here’s how you can get started today:

1.) To begin tapping, first focus on something that is causing you great pain or stress. If anything else comes to mind, make note of it. If anything comes up on its own that provokes a strong reflex to avoid it, that is often the very thing that you should be tapping on. What we repress can never truly heal so long as we keep it in the dark.  Try to be as specific as you can while picking a target to tap on-

Here are some examples:

•Instead of saying “I feel anxious” say “I feel anxious because my boss is breathing down my neck at the office.

•Instead of saying “I have low self-esteem” say “I don’t like the size or shape of my body.”

2.) Decide on a setup statement: in this statement, you will declare your specific source of anxiety or stress with an “Even though…” statement then follows it with “I deeply and unconditionally accept myself.” For example: “Even though I’ve gained all of this weight, I deeply and unconditionally accept myself.” Or, “Even though I feel financially unstable, I deeply and unconditionally accept myself.” Customize it to fit your specific feelings and situation.

3.) Rate the intensity of this feeling on a scale from one to ten. It’s very important not to skip this step, or it can be difficult to track progress. Always do this before you begin a tapping session, and after each round.

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4.) With four fingers on each hand, begin by tapping the karate chop point (point one on the chart below) and repeat your setup statement three times in a row. You can tap on any of the points on either side of your body, it doesn’t matter which.

5.) Next, tap 5-10 times on each of the remaining points while repeating a reminder phrase such as “my anxiety” or “my weight” to help you stay focused on what you’re feeling.

6.) After completing the entire sequence, of your anxiety or stress is still even moderately high, then feel free to repeat the sequence from the top.

7.) After a tapping session, do some positive self-talk- this might feel forced in the beginning, but it will eventually come naturally as your body and brain biochemistry are re-wired over time as you continue to heal.

To learn more about tapping, I recommend visiting They even have an app, the Tapping Solution app, that provides guided tapping sessions- I have found this to be of great help for me when I was first getting started. This holistic psychological acupressure technique is turning out to be a priceless tool in helping me to simultaneously cope with and heal from complex PTSD and panic disorder. I hope that it can prove just as helpful for you, too.

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My name is Rose Kalemba and I have always been passionate about painting pictures with words. Story telling has long been my way to process and learn from both my trials and triumphs. My favorite topics are holistic health, and also spreading awareness + finding tangible resources to help survivors of abuse and assault. These are both issues that are deeply personal to me, and there are many more where that came from. My greatest objective in anything I write is to help others turn information into action so that they can find hope and healing in their own lives.


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