EFT Tapping: The Points, the Script and What the Evidence Shows
By DailyDestiny Editorial Team
If your chest tightens every time a certain email lands, EFT tapping is a simple tool you can try in ninety seconds. Here are all nine points in order, a word-for-word script, and an honest look at what the research supports.
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Where does EFT tapping come from and who created the emotional freedom technique?
Imagine you are sitting in your car before a job interview, heart pounding, palms damp. A friend once showed you a video of someone tapping on their face and collarbone while saying odd sentences out loud. It looked a little silly. Right now, though, you would try almost anything to feel steadier.
The short answer: EFT tapping pairs a spoken sentence about your problem with light fingertip tapping on nine points. It was created in the mid-1990s by Gary Craig, and many people find it calming. The evidence that the points themselves matter is thin, so treat it as a useful tool, not a cure.
Craig was a Stanford-trained engineer, not a licensed therapist. His method descends directly from Thought Field Therapy, developed by the clinical psychologist Roger Callahan. Callahan diagnosed a custom tapping sequence for each client using muscle testing. Craig, who trained with him, dropped the diagnosis. His reasoning was practical: tap every point in a fixed order and you cover whatever a diagnosis would have found, and anyone can learn it in an afternoon.
He called that fixed order the Basic Recipe and released the system as Emotional Freedom Techniques, selling the manual and videos cheaply so it would spread. His founding premise: the cause of all negative emotion is a disruption in the body's energy system. Tapping, in that model, restores the flow while you hold the upsetting thought in mind, and its emotional charge comes down.
Callahan's origin story involves a patient he called Mary, whose severe water phobia had resisted conventional treatment. She said she felt it in her stomach, so he had her tap under the eye, a point on the stomach meridian in Chinese medicine. She reported the fear gone and walked to the edge of a pool. That one case seeded Thought Field Therapy and, through Craig, EFT tapping.
Craig stepped back from teaching around 2010 and later moved to a spiritual reframing he calls Optimal EFT, which plays down physical tapping altogether. Dawson Church codified a manualized version called Clinical EFT so trials could run a fixed protocol. Nick Ortner brought the plain word tapping to a mass audience through The Tapping Solution and its annual online summit.
Certification today runs through voluntary bodies, chiefly EFT International, formerly AAMET, and EFT Universe. None is a licensing authority, which matters when you look for a practitioner.
Is EFT tapping the same thing as Thought Field Therapy?
No. Roger Callahan's Thought Field Therapy diagnoses a different tapping sequence for each person and problem, traditionally using muscle testing. EFT tapping drops the diagnosis and runs one fixed sequence for everyone, which is why Gary Craig's version spread and Callahan's largely did not.
What is the Basic Recipe in EFT tapping?
It is Gary Craig's name for the standard procedure: rate the problem from 0 to 10, say a setup statement three times on the karate chop point, tap the eight body points in order with a reminder phrase, then rate again. Every EFT variation builds on that skeleton.
What does Clinical EFT mean?
Clinical EFT is Dawson Church's manualized version, written so researchers can replicate it. It fixes the number of taps, the wording, the point order and the allowed add-on techniques, so a trial tests a defined procedure instead of whatever a practitioner improvised.
What are the nine EFT tapping points and where exactly is each one?
Once you learn these nine spots, your own hands become a tool you carry everywhere. Tap them in this order:
1. Karate chop: the fleshy outer edge of your hand between the base of the little finger and the wrist. Used only for the setup statement.
2. Top of the head: the crown, where a flat palm would naturally rest.
3. Eyebrow: the inner end of the eyebrow, just above the bridge of the nose.
4. Side of the eye: on the hard bone at the outer corner of the eye socket, not the soft tissue.
5. Under the eye: on the bony ridge about an inch below the pupil.
6. Under the nose: the groove between the base of the nose and the top lip.
7. Chin: the crease between the lower lip and the chin, not the point of the chin.
8. Collarbone: from the U-shaped notch at the base of the throat, move an inch down and an inch out to either side.
9. Under the arm: the side of the torso roughly four inches below the armpit, level with a bra strap.
Each point is borrowed from a meridian endpoint in Chinese medicine: karate chop on small intestine, eyebrow on bladder, side of the eye on gallbladder, under the eye on stomach, under the nose and top of the head on the governing vessel, chin on the conception vessel, collarbone at kidney 27, under the arm on spleen.
The mechanics are simple. Use two or four fingertips and tap firmly but comfortably about five to seven times, roughly as long as it takes to say the reminder phrase once. Meridians run down both sides of the body, so either hand works and both sides at once is fine. Go lighter around the eyes.
Craig's original long-form Basic Recipe had four more points on the sides of the thumb, index, middle and little fingers at the nail base, plus a below-nipple point he dropped from the shortcut. If tapping feels jarring, as it does for some people with migraine, try touch-and-breathe: rest your fingertips on each point and take one slow breath instead of tapping.
Do you tap the EFT tapping points on the left or right side of the body?
Either side. It makes no difference. The meridians the points sit on run on both sides, so the left eyebrow point works exactly like the right. Many people switch hands mid-round, and tapping both sides at once is common.
How many times do you tap each EFT tapping point?
About five to seven taps, roughly the time it takes to say the reminder phrase once. Precision is not the goal. Your fingertips cover enough skin that you will hit the point even if your aim is a little off, so rhythm matters more than millimeters.
What are the finger points in EFT tapping?
They sit at the base of the nail on the thumb side of the thumb, index, middle and little fingers. They were part of Gary Craig's original full Basic Recipe and are still handy as a discreet swap when face points are impractical.
What is the setup statement in EFT tapping and why does it come first?
The setup statement is where you stop pretending you are fine and say plainly what hurts.
You say it aloud three times while tapping the karate chop point, before any other point. The standard form is: Even though I have this [problem], I deeply and completely accept myself.
The two halves do different jobs. The even though part names the problem bluntly, which keeps the round aimed at something real. The acceptance part is EFT's answer to what Callahan called psychological reversal, when some part of you is working against your own relief. Craig put it first on the theory that nothing else lands until that is addressed.
Specificity is everything. Even though I have this anxiety is weak, because it names a category. Even though my chest goes tight the second I see my manager's name in my inbox is strong, because it names an event, a trigger and a body sensation. It is the difference between saying "my house is messy" and "there is a pile of mail on the kitchen table." Only one of those can actually be cleared. Say it with real emphasis, three times, then move to the top of the head.
Plenty of people cannot say I deeply and completely accept myself without flinching. If that is you, you are not doing it wrong, and forcing it backfires, so the wording is routinely changed. Common swaps include I am OK, I want to accept myself one day, and I am doing the best I can with this.
Patricia Carrington developed a popular variation called the Choices Method, which ends the setup with a positive choice instead of acceptance: Even though I dread this appointment, I choose to feel calm and steady when I walk in.
Craig's earliest instructions also offered an alternative to the karate chop point: the sore spot, a tender neurolymphatic area on the upper chest, a few inches below the collarbone notch and out toward the shoulder, which you rub in small circles rather than tap. Some practitioners still prefer it, arguing that rubbing suits people who arrive already agitated.
Do you have to say the EFT setup statement out loud?
Out loud is standard, because hearing yourself name the problem plainly is part of the effect. Saying it in your head still works and is what most people do in public. Give it the same care you would give the spoken version.
What do you say if you cannot accept yourself?
Change the words. The acceptance line is a slot, not scripture, and practitioners swap in I am OK, I choose to be at peace with myself, or I want to accept myself. A setup you silently disagree with starts the very inner argument it was meant to settle.
Where is the sore spot used in EFT tapping?
It is a tender area on the upper chest, a few inches below the U-shaped notch between the collarbones and out toward the shoulder. Press around until you find the ache. It is Gary Craig's alternative to the karate chop point, rubbed in circles rather than tapped.
What is the reminder phrase in EFT tapping and how does it differ from the setup statement?
The reminder phrase is a short label that keeps your mind on the problem while your fingers do their work.
You say it once at each of the eight body points after the setup. It differs from the setup statement in three ways: it is a fragment, not a full sentence; it has no acceptance clause; and you say it once per point instead of three times in one place.
If your setup was Even though my chest goes tight the second I see my manager's name in my inbox, I deeply and completely accept myself, your reminder phrase is simply this tight chest, or manager's name in my inbox.
Its only job is to keep the problem in attention, which Craig called staying tuned in. Attention drifts within seconds, and a round spent mentally planning dinner is aimed at nothing. Make the phrase blunt and a little uncomfortable. Softening it to this little worry defeats the point, because the phrase is there to hold the charge steady long enough for the round to work on it.
Skilled practitioners let the phrase follow what changes. If the tight chest becomes heat in your face by round two, the phrase becomes this heat in my face. Chase what is here now, not what was here five minutes ago.
Describing the feeling physically sharpens it: location, texture, temperature, weight, even color. This cold stone behind my sternum works better than this sadness.
Do not rush to the positive. EFT keeps the negative wording through the descending rounds and only shifts to affirmations once intensity is low. Craig named what happens if you skip that: tail-enders, the inner yes, but that fires the moment you claim something you do not yet believe. Say I am completely confident about Thursday at a 9 out of 10 and the tail-ender arrives instantly. Tap the dread down first and the affirmation stops arguing back. It is like trying to paint over a damp wall: dry it out first.
Do you say the reminder phrase at every EFT tapping point?
Yes, once at each of the eight body points from the top of the head to under the arm. The karate chop point is the exception, because it carries the three-times setup statement. Saying the phrase at every point keeps the target present for the whole round.
Should the EFT reminder phrase be negative?
During the descending rounds, yes. EFT keeps the uncomfortable wording in place on the reasoning that you cannot reduce a charge you are not in contact with. Positive or choice-based phrasing belongs in later rounds, once your rating has dropped to around 3 or below.
What are tail-enders in EFT tapping?
Tail-enders are Gary Craig's term for the silent yes, but that follows an affirmation you do not believe. Say I am safe driving on the motorway and part of you finishes it with except I am not. EFT treats the tail-ender as useful information, because it names the next thing to tap on.
What does one complete round of EFT tapping look like from start to finish?
Here is the whole round, so you can try it right now with whatever is weighing on you. It takes about ninety seconds.
1. Name one specific issue: an event, not a topic.
2. Rate its intensity right now from 0 to 10 on the Subjective Units of Distress scale, borrowed from the behavior therapist Joseph Wolpe.
3. Build your setup statement around that issue.
4. Tap the karate chop point and say the setup three times aloud.
5. Tap the eight body points in order (top of the head, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, under the arm), saying the reminder phrase once at each and tapping five to seven times.
6. Stop and take one slow breath in and out.
7. Re-rate the same issue from 0 to 10, without talking yourself into a number.
8. Decide what is next. If the number dropped but is not 0, run another round with wording that acknowledges what is left. If it did not move, the target was probably too broad.
You will often feel a shift in your body before the number changes. Sighing, yawning, a sudden need to clear your throat, watering eyes, a stomach gurgle, or the memory looking smaller and further away are all read as shifts. So is a change in the picture itself, like a looming face now at normal distance.
Callahan named a related oddity the apex effect: someone whose distress drops from an 8 to a 1 insists it was never that bad, or credits the chair, the weather, anything but the procedure.
Expect a slope, not a miracle. Across four rounds a typical run looks like 8, then 5, then 3, then 1, with the wording adjusting each time. Two rules hold: never end a session while someone is still at high intensity, and never argue with the number given, because an honest rating is the only feedback the method has.
How long does a round of EFT tapping take?
Roughly ninety seconds to two minutes, including the setup statement and the eight points. A self-guided session on one issue usually runs three to five rounds, so about ten minutes. A guided session typically fills forty to sixty minutes across several aspects.
What is the 0 to 10 rating used in EFT tapping?
It is the Subjective Units of Distress scale, developed by the behavior therapist Joseph Wolpe and adopted wholesale by EFT. Zero means the thought carries no charge. Ten means the worst you can imagine. You rate before and after each round, and that change is the method's only measurement.
What if the number does not drop after a round of EFT tapping?
Usually the target was too general, so narrow it to one specific moment and tap that. The other common cause is an aspect shift: the original fear eased and a different one took its place, so the old phrase no longer matches what you feel. Re-rate what is here now.
What is a full EFT tapping script you can follow word for word?
If you have a presentation coming up and your stomach flips just thinking about it, this script was written for you. Starting rating: 8 out of 10.
Karate chop, three times: Even though my stomach drops when I think about presenting on Thursday and everyone watching me forget my words, I deeply and completely accept myself.
Then the eight points:
Top of the head: this stomach drop.
Eyebrow: Thursday's presentation.
Side of the eye: everyone watching me.
Under the eye: this fear I will forget my words.
Under the nose: this stomach drop.
Chin: I cannot do this.
Collarbone: this dread about Thursday.
Under the arm: all this presentation fear.
Breathe and re-rate. If it is now a 5, the second setup acknowledges what is left and where it moved: Even though I still have some of this dread about Thursday and now it is sitting in my throat, I deeply and completely accept myself. Run the eight points again with phrases that follow the throat rather than the stomach.
That is one target, two rounds, four minutes.
Once your rating is 3 or below, the third round usually alternates. Patricia Carrington's pattern puts the remaining negative on the odd points and a chosen positive on the even ones:
Top of the head: still a bit of Thursday dread.
Eyebrow: I choose to feel steady when I stand up.
Side of the eye: this old fear of blanking.
Under the eye: I choose to trust that I know this material.
Under the nose: some tightness left.
Chin: I choose to let my voice be calm.
Collarbone: whatever is still here.
Under the arm: I choose to be surprised by how well it goes.
Then the target itself splits. Presentation nerves are rarely one thing, and treating them as one is why scripts stall. Underneath sit separate aspects: forgetting the words, the finance director's expression, the question you cannot answer. Each gets its own rating, setup and script.
Can you reuse the same EFT tapping script for a different problem?
The structure transfers. The wording does not. Keep the shape (setup three times on the karate chop point, then eight points with a reminder phrase) and replace the content with your own event, trigger and body sensation. A script about someone else's problem gives you nothing to tune in to.
How many rounds of EFT tapping does one issue usually take?
A single clear target commonly takes three to five rounds to reach a low number. A bigger issue takes as many rounds as it has aspects, which can mean several sessions. The mistake to avoid is stopping while the rating is still high, because the round stirred things up without settling them.
What are aspects in EFT tapping?
Aspects are the separate pieces one problem breaks into when you look closely, and EFT treats each as its own target. A car accident might hold the sound of the impact, the smell of the airbag and the phone call afterward. Clearing one often reveals the next, which is why a rating sometimes jumps back up.
What EFT tapping techniques go beyond the Basic Recipe?
When the simple recipe feels too blunt for what you are carrying, these six named extensions give you gentler or deeper ways in.
The 9 Gamut Procedure: part of Craig's original full-length version, sandwiched between two point sequences. Tap the gamut point on the back of the hand, in the groove between the ring and little finger knuckles about half an inch toward the wrist, while doing nine actions: close the eyes, open them, look hard down right without moving your head, look hard down left, roll the eyes in a full circle, roll them the other way, hum two seconds of a tune, count aloud from one to five, hum again.
The Movie Technique: treat a distressing event as a short film. Give it a title, guess its running time, tap the title down first, then play it in your mind and stop at every peak to tap that spike before going on. You'll want it for a memory that floods you if you look at it all at once.
Tell the Story: the same thing, narrated aloud to a practitioner.
Chasing the Pain: re-aim the reminder phrase each time a sensation moves, from throat to chest to jaw.
The Personal Peace Procedure and Borrowing Benefits complete the set.
The Personal Peace Procedure is Craig's long-form homework and the most demanding thing in EFT. Write down every specific bothersome event you can remember, aiming for a list in the hundreds, then clear three a day with the Basic Recipe. His claim was that emotional patterns are built from many small events rather than one big one, so draining the reservoir item by item changes the pattern. Think of emptying a bath with a cup: slow, but the level does go down.
Borrowing Benefits means tapping along with someone else's session, saying their words while holding your own issue in mind, which is what makes group tapping events work.
Two more tools handle material too hot to approach directly. Sneaking up on the problem taps the resistance first, with a setup like Even though I am afraid to even look at that memory, I deeply and completely accept myself. Constricted Breathing is the standard demonstration: measure how full a breath you can take, tap a few rounds on the restriction, then measure again.
What is the 9 Gamut Procedure in EFT tapping?
It is a bridge sequence in Gary Craig's original full-length recipe. You tap the gamut point on the back of the hand between the ring and little finger knuckles while closing and opening your eyes, looking hard down each side, rolling your eyes both ways, humming, counting to five and humming again.
What is the Movie Technique in EFT tapping?
It runs a distressing memory as a short film. You title it, estimate its length, tap the title until it carries no charge, then play it in your mind and pause wherever intensity rises, tapping that moment down before continuing. It stops you facing a memory all at once.
What is the Personal Peace Procedure?
It is Gary Craig's assignment to list every specific bothersome event in your life, ideally several hundred, then clear three per day with the Basic Recipe. The premise is that emotional patterns are cumulative, so working through each entry drains the reservoir feeding the pattern.
Does EFT tapping work, and what do controlled trials actually show?
If you want to know whether this is worth your time, you deserve a straight answer rather than a sales pitch.
EFT tapping has been tested in randomized controlled trials, mostly small ones, and the pattern is consistent. People who tap report bigger drops in anxiety, PTSD symptom scores and specific phobia distress than people on a waiting list or getting nothing.
What that cannot show is whether the tapping does the work, because almost any structured procedure that gives someone sustained attention beats nothing. Trials against an established active treatment such as trauma-focused cognitive behavioral therapy are far fewer. Reviews flag the same limits every time: small samples, short or missing follow-up, self-reported outcomes, unblinded conditions, and many studies run by researchers who train and certify EFT practitioners.
Some trials measured cortisol and heart rate variability and reported improvements, but independent teams have not widely replicated them. Honestly summed up, the evidence is suggestive, thin and dominated by proponents.
The awkward part for the theory is the dismantling research. If the meridian points are the active ingredient, tapping the real points should beat tapping sham points, the arms or an object. Studies that tested exactly this have generally found similar improvement across conditions, a serious problem for Craig's premise about disrupted energy. What survives is a procedure that brings reported relief, with an explanation that looks unnecessary.
EFT is not in the guidelines that direct PTSD treatment. The NICE guideline for PTSD recommends trauma-focused cognitive behavioral therapy and EMDR, and EFT is not among the options. When practitioners call EFT evidence-based, they usually mean waitlist-controlled studies, not guideline recognition, and those are different standards.
A method can be worth ten minutes of your morning without being a treatment. A cup of tea calms plenty of people too, and nobody calls it medicine.
Do dismantling studies support the tapping points in EFT?
Largely not. Studies comparing the specified points with sham locations, a doll, or no tapping at all (while keeping the wording) have generally found similar improvement across conditions. That is the strongest single argument that the acupoint locations are not the active ingredient in the emotional freedom technique.
If not meridians, what might make EFT tapping work?
Supporters and critics alike propose four mechanisms: repeated imaginal exposure to the upsetting memory while your body stays physically calm; a self-acceptance line that works as cognitive restructuring; the slower breathing and steady rhythm the procedure imposes; and the dual attention of tapping while remembering, the same argument made about EMDR's eye movements.
Is EFT tapping recognized in clinical guidelines?
No major clinical guideline lists EFT tapping among recommended treatments for PTSD, depression or anxiety disorders. NICE guidance on PTSD points to trauma-focused cognitive behavioral therapy and EMDR. Claims that EFT tapping is approved or evidence-based generally refer to individual waitlist-controlled studies rather than guideline recognition.
When is EFT tapping the wrong tool, and when should it never replace care?
If you are carrying something heavy right now, please read this part slowly, because your safety matters more than any technique.
EFT tapping is the wrong tool, and a dangerous substitute for care, in several clearly defined situations.
Active suicidal thinking or self-harm needs a crisis service, not a tapping round. Psychosis, mania or any state where reality testing is impaired needs psychiatric assessment, and uncovering techniques can destabilize it further. Complex or developmental trauma worked alone, without a clinician or a containment strategy, can flood a person with material they cannot close down afterward. Eating disorders and substance withdrawal carry medical risk no self-help procedure addresses.
Above all, any physical symptom that has not been assessed by a doctor should be assessed rather than tapped on: chest pain, a new headache pattern, a lump, unexplained weight loss. Tapping on a symptom instead of investigating it is the failure mode with the highest cost attached.
EFT tapping is never a reason to stop or reduce prescribed psychiatric medication, and no EFT practitioner, however certified, is qualified to advise on that.
Regulation is the practical problem. EFT practitioners are not licensed in most countries, certification comes from voluntary organizations such as EFT International and EFT Universe with their own training standards, and anyone can advertise as a tapping coach.
Before booking, ask four questions: what did your training involve, do you hold a clinical license, what do you do if I abreact during a session, and what do you refuse to work with? Anyone who cannot answer the last two is not ready for trauma work.
Treat as disqualifying any claim to cure physical disease, any suggestion that you reduce medication, any insistence that a diagnosis can be cleared with enough rounds, and any product sold as necessary for tapping to work.
Large online tapping events raise a different problem: hundreds of people opened up on the same painful theme at once, with nobody watching who is coping. If you are working with serious material, work with someone who can see you.
Can EFT tapping make things worse?
It can. Approaching a severe trauma memory alone, at full intensity and with no plan for stopping, can produce an abreaction that leaves you more distressed than you started. EFT tapping mitigates this with the Movie Technique and by tapping the resistance first, but material of that weight belongs with a clinician.
Is EFT tapping safe for children?
The physical risk is negligible, and children usually take to it easily, though the wording needs adapting. Drop the formal acceptance clause for something like Even though I am scared of the dark, I am still a good kid. A child with significant distress needs proper assessment, not a parent running tapping rounds instead.
Do you need a certified practitioner for EFT tapping?
Not for everyday targets such as a nervous phone call or presentation nerves, where the Basic Recipe is easy to do yourself. For trauma, grief, abuse memories or anything that has needed clinical attention, prefer a licensed therapist who also uses EFT tapping over a coach who only taps.
Questions people ask
How many tapping points does EFT tapping use?
Nine, in the standard shortcut Basic Recipe. The karate chop point on the side of the hand carries the setup statement only. Then come eight body points tapped in order with the reminder phrase: top of the head, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone and under the arm. Gary Craig's original longer version added four finger points and a below-nipple point, later dropped.
What is the exact setup statement used in EFT tapping?
The standard wording is: Even though I have this [specific problem], I deeply and completely accept myself. You say it three times aloud while tapping the karate chop point. Name something concrete, not a category. Even though my hands shake when I open my bank app beats Even though I have money anxiety. If the acceptance part feels false, swap in I am OK or I choose to be at peace with myself.
How long does EFT tapping take to work?
One round takes about ninety seconds. On a small, clear target like a specific worry or a mild craving, people often report the intensity dropping within three to five rounds. Bigger material behaves differently. A trauma memory splits into separate aspects, each needing its own rounds across several sessions, and Gary Craig's Personal Peace Procedure assumes months of daily work. Anyone promising one round clears a lifetime pattern is overselling it.
Can you do EFT tapping silently?
Yes. Saying the setup statement and reminder phrase aloud is standard, because speaking the problem holds your attention on it, but tapping silently on a train or in a waiting room is a normal adaptation. Just say the words in your head with the same care. If the visible face points are the issue, use the finger points instead, tapping the thumb, index, middle and little finger at the base of each nail.
Does EFT tapping work for anxiety?
Trials of EFT tapping for anxiety generally report bigger symptom drops than waiting-list control groups, and that is the finding most often quoted. The weakness is the comparison, because almost any structured, attention-giving procedure beats nothing. Head-to-head trials against established active treatments are much rarer, samples are small, outcomes are self-reported, and much of the research comes from investigators with a professional stake in EFT. The trials cannot yet show that the tapping points cause the relief.
What is the difference between EFT tapping and acupressure?
Acupressure applies steady pressure to acupoints, usually for a physical complaint and with nothing spoken. EFT tapping taps a fixed set of nine points with the fingertips while you say a setup statement and a reminder phrase that keep one specific emotional target in mind. The spoken part is half the method, and how much of the effect comes from it rather than from point locations borrowed from acupressure has not been settled.
Can EFT tapping replace therapy?
No. EFT tapping does not appear in the clinical guidelines that direct treatment for PTSD, depression or anxiety disorders, and it is not a replacement for psychotherapy, psychiatric care or prescribed medication. Used alongside proper treatment as a self-regulation tool between sessions, it is low risk. Used instead of treatment for suicidal thinking, psychosis, an eating disorder or an unassessed physical symptom, it delays care with a far stronger case behind it.
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Related topics: eft tapping, emotional freedom technique, tapping points, eft tapping script, does eft tapping work, eft basic recipe, gary craig eft
