Emotional Freedom Techniques (or EFT for short), often called “Tapping,” is a gentle, hands-on method that helps ease emotional and psychological stress. It involves lightly tapping on specific points on the body—called meridian points—while tuning into whatever you’re feeling in the moment.
It’s simple, effective, and something just about anyone can try. While tapping has helped countless people shift everything from everyday stress to deeper emotional patterns, there are a few common misunderstandings that can trip people up, especially when it comes to tuning into their emotions.
Whether you’re brand new or brushing up your skills, a little extra awareness can help you get even more out of your practice. This guide breaks down some of those subtle but powerful insights that help you get more out of Tapping.
EFT Works With Your Body, Not Just Your Mind
It might seem like tapping is changing your thoughts, but what it’s actually doing is helping you shift how you feel about those thoughts. That’s where the magic happens. EFT works by calming the body’s stress response, so it’s more about your emotional and physical reactions to what you think than the thought itself.
Let Your Emotions Point the Way
Your emotions are your internal GPS. If you feel something strongly, that’s usually a sign it’s worth tapping on. We use something called a SUDS score (Subjective Units of Distress Scale) to track emotional intensity, with 0 being totally calm and 10 being full-on overwhelm.
Here’s how to tap based on how intense things feel:
- SUDS 10 or over – If emotions feel overwhelming, don’t worry about words. Just breathe, tap through the points, and let the sensations move through you. No need to figure anything out. If you add words, stay general and be present and gentle with yourself.
- SUDS 5 to 9 – This is the sweet spot for deep change and for getting more specific. As you tap, say whatever comes to mind—even if it feels negative or repetitive. That’s part of the release. Don’t rush into positive statements too soon, or they might not land.
- SUDS 0 to 4 – Now that things feel a bit lighter, you can begin to explore more hopeful language. Use gentle phrases like “Maybe I could feel better” or “I’m open to the idea of healing.”
What If I Feel Numb or Disconnected?
If you’re not feeling much of anything, or if you notice yourself going numb or dissociating, that’s completely valid and not unusual. Sometimes, when emotions have been too big for too long, the body protects itself by shutting down sensation. You can still tap through this. In fact, EFT can gently help you reconnect.
Start by simply acknowledging what’s happening with phrases like:
- “Even though I feel numb, I accept that this is how I feel right now.”
- “It’s okay that I don’t feel anything—I’m here with myself anyway.”
- “Maybe it’s safe to stay present, just for a moment.”
You don’t need to force anything to happen. Just keep tapping, breathing, and being kind to yourself. Often, with continued practice, sensation and emotional awareness return at a pace that feels manageable and safe.
Old Problem? No Problem.
One of the beautiful things about tapping is that it doesn’t matter how long an issue has been hanging around. You don’t need to have “fixed it” years ago for it to shift now. EFT works in the moment—if you feel something now, you can work with it now. The timing is always perfect.
You Don’t Need to Do It Perfectly
There’s no gold medal for perfect tapping technique. Honestly, the process is forgiving. If you miss a point, tap out of order, or stumble over your words, it’s okay. What matters most is that you’re present and connected to how you feel. That’s where the real progress happens.
You Don’t Need All the Answers
You don’t have to understand the whole story or know exactly why you feel the way you do. Tapping works beautifully even if you’re just noticing that something feels “off.” Start there. Often, clarity comes after you’ve tapped a few rounds, not before.
It’s Okay to Be Real—Even If It’s Negative
Some people worry about saying “too much negative stuff” when they tap. But here’s the thing—honesty is healing. Talking about how you really feel helps you face what’s going on and release it. Once that emotional charge softens, you can naturally shift into more positive territory.
When you’re ready, ease into uplifting language with phrases like:
- “Maybe it’s possible for this to change…”
- “I’m open to feeling better about this…”
- “Perhaps I don’t have to carry this forever…”
If those statements bring up resistance, that’s helpful feedback. It means your system needs a little more time acknowledging the challenge before fully moving into positivity. And that’s perfectly okay.
Stay Specific, Stay Connected
The more specific you can be while tapping—naming feelings, memories, body sensations—the more effective the process tends to be. If your SUDS is 10 or above, tap until the intensity eases to allow you go deeper into the experience in a gentle way. If you can, try to recall the first time you felt this way or a moment when a certain belief began. That’s often a powerful doorway to healing.
Keep Practicing, Keep Growing
Whether you’re brand new to EFT or have been tapping for a while, the real key is consistency. Regularly tuning into your emotions and tapping through them builds emotional awareness, inner calm, and self-trust.
And if you ever want deeper guidance, working with a trained practitioner can help you go even further. You don’t have to do it all alone.
Bottom line: EFT is a gentle, flexible tool that meets you exactly where you are. Don’t overthink it. Just start tapping, stay honest with how you feel, and trust the process. Your emotions already know the way forward.
Image by Gerd Altmann from Pixabay
