Run the tapping sequence from eyebrow to underarm

Tap each of the nine points in sequence while repeating a reminder phrase about the specific problem.

Why it works

The tapping sequence applies rhythmic, gentle physical contact to specific body points while maintaining focused attention on a distressing thought — a combination that resembles bilateral stimulation (as in EMDR) in its pairing of somatic input with emotional recall. Whether the specific acupoints matter, the rhythmic tapping appears to provide a grounding, predictable sensory input that may modulate the stress response during recall — similar to the role of grounding exercises in trauma work.

How to do it

1. Tap each point five to seven times with two fingers while saying a reminder phrase (e.g., "this anxiety about tomorrow’s meeting"):
2. 1. Eyebrow inner corner 2. Side of eye 3. Under eye 4. Under nose 5. Chin crease 6. Collarbone junction 7. Under arm (about 4 inches below armpit) 8. Top of head.
3. Complete two to three full rounds before re-rating the SUD.
4. Adjust the reminder phrase as the feeling changes — "this remaining anxiety," "some relief."

Evidence

Multiple RCTs of the full EFT sequence show reductions in anxiety, PTSD, and cortisol compared to waitlist controls. Most studies have methodological limitations (small samples, unblinded raters, no active control that isolates the acupoints). A meta-analysis by Clond (2016) found positive effects but cautioned about study quality. (observational)

The positive findings are real but the evidence base is not yet sufficient to confirm acupoints as the mechanism or to compare EFT against rigorously matched active controls. Effects may derive from exposure, self-compassion, or somatic anchoring rather than meridian stimulation.

Sources

• Clond (2016), EFT for anxiety disorders, Journal of Nervous and Mental Disease — meta-analysis with caveat about study quality

Common mistake

Going through the sequence mechanically and quickly without genuinely tuning into the feeling. The exposure component requires actual contact with the emotional content, not just reciting words while tapping.