EFT Exercises: Simple Techniques to Reduce Stress and Emotions

Would you like to learn how to quickly calm yourself, release stress, or ease negative emotions? With EFT exercises (Emotional Freedom Techniques), you can easily restore your emotional balance on your own. These techniques are safe, accessible, and almost immediately applicable—right from the comfort of your own couch.

What Exactly Are EFT Exercises?

EFT exercises involve gently tapping on specific meridian points on the body while focusing on a particular emotion, thought, or physical complaint. This method—also known as tapping—is based on a combination of acupressure and modern psychology. You can also practice guided meditation, which helps you relax and let go of emotional stress. On this page, we focus on tapping exercises because they are easy to perform on your own.

The Power and Benefits of EFT Exercises

The power of EFT exercises lies in their simplicity and immediate effect. You don’t need to be a therapist to apply the technique. Many people feel relief after just one session.

Some benefits of EFT exercises:

• Quickly reduce stress, tension, and restlessness

• Easy to apply anytime, anywhere

• Work on deep-seated emotions and limiting beliefs

• Help process trauma, fears, and insecurity

• Strengthen emotional resilience and self-confidence

Prefer to start with guidance? Join our free EFT introduction workshop, where you'll practice both basic EFT protocols.

Practical EFT Exercises You Can Do Right Away

EFT Exercise for Anxiety (Symptom-Focused)

You can repeat this exercise several times a day, especially during moments when anxiety interferes with your daily life. Feeling anxious or tense about a specific situation—like a presentation, social interaction, or even without a clear cause? Try this:

1. Visualize the feeling and rate the intensity:
   Close your eyes and notice: Where do I feel the anxiety? What exactly do I feel?
   Rate the anxiety from 0 to 10, where 10 is the most intense.
2. Tap on the side of your hand while saying:
   “Even though I feel this anxiety in [insert where you feel it], I fully accept myself.”
3. Do the tapping round:
   Gently tap (5–7 times) on each of the following points while repeating the setup phrase or naming the feeling:
           ◦ Top of the head (crown)
           ◦ Beginning of the eyebrows
           ◦ Side of the eyes
           ◦ Under the eyes
           ◦ Under the nose
           ◦ On the chin
           ◦ On the collarbone points
           ◦ Under the arm
4. Evaluate and repeat:
   Close your eyes again. How do you score your anxiety now? Has the number gone down? Repeat the exercise until the feeling is gone.

EFT Exercise for More Self-Confidence – The 'WMOMD’

Instead of vaguely tapping on 'insecurity,' you can make it more specific by using EFT on the Worst Moment of my Day (WMOMD)—that one moment when you felt uncomfortable, rejected, or unsure.

1. Relive the WDOMD as if it's happening now. Make it as vivid as possible by asking: Who is there? What is happening now? What do I feel in my body? Does what I feel relate to fear, sadness, or anger? Rate the feeling from 0 to 10, where 10 is most intense.
2. Tap on the side of your hand while saying: 
   'Even though I feel this ... [insert what you feel], I fully accept myself.'
3. Do the tapping round:
   Gently tap (5–7 times) on each of the following points while repeating what you feel:
           ◦ Top of the head (crown)
           ◦ Beginning of the eyebrows
           ◦ Side of the eyes
           ◦ Under the eyes
           ◦ Under the nose
           ◦ On the chin
           ◦ On the collarbone points
           ◦ Under the arm
4. Evaluate and repeat:
   Act as if you are back in this exact moment and feel again. How would you rate the feeling now? Has the number decreased? Repeat the exercise until the feeling is neutral.

Watch the video below about EFT for additional guidance.

Would you like to experience what EFT can do for you with professional guidance? Sign up for our introduction workshop or course and discover the power of EFT in practice.

Conclusie

EFT exercises are a powerful tool for anyone looking to improve emotional balance in a natural way. Whether you're dealing with stress, anxiety, or low self-esteem—EFT exercises give you the tools to take control of your emotional well-being.