Chill Out with This Easy Tapping Script for When You're Feeling Overwhelmed
- Randi Camirand
- May 30
- 3 min read
The Emotional Freedom Techniques (EFT), also known as tapping is a simple yet powerful method to reduce overwhelm. It combines ancient Chinese medicine principles with modern psychology. In this post are suggestions for an easy tapping script to help you reclaim your calm during overwhelming moments.
What is EFT Tapping?
EFT tapping involves lightly tapping on specific points on your body while focusing on your feelings. Research indicates that tapping can reduce emotional distress and improve well-being by addressing the root of your anxiety. A study in the Journal of Evidence-Based Complementary & Alternative Medicine found that participants experienced a 40% reduction in anxiety levels after just a few EFT sessions.
The beauty of EFT is its accessibility. You can practice it anywhere—at home, in your car, or even while waiting in line at the grocery store.
Tapping Script for Feeling Overwhelmed
Setup Statement
Identify the Feeling: Pinpoint a specific source of overwhelm, such as anxiety about a deadline, worry over family responsibilities, or stress from your commute.
Tap on the Karate Chop Point: With your opposite hand, gently tap the side of your other hand and repeat the following statement three times:
“Even though I feel overwhelmed by [insert your specific feeling or situation], I deeply and completely accept myself.”
Tapping Sequence
Let’s move on to the main tapping points. As you tap on each point, express the feeling or concern tied to your overwhelm. Here are some sample statements to get you started. Once you get going, use your own statements and just say outloud what you are feeling.
I feel so overwhelmed
There is too much to do
I feel so stressed
All this overwhelm
All this tension in my shoulders, etc.
I'm overwhelmed
Too many responsibilities
I don't have enough time
Tapping Points
Eyebrow Point: Tap at the start of your eyebrow.
Side of the Eye: Tap on the side of your eye.
Under the Eye: Tap below your eye.
Under the Nose: Tap below your nose.
Chin Point: Tap on your chin.
Beginning of the Collarbone: Tap where your collarbone starts.
Under the Arm: Tap under your arm.
Top of the Head: Tap on the top of your head.
Closing Statement
After a few rounds of tapping, take a deep breath and shift your focus to the positive:
Karate Chop Point: Gently tap the side of your opposite hand and say:
“I choose to release this overwhelm and allow peace into my mind.”
Maybe I am doing enough.
Reflect and Adjust
Check in with yourself. How do you feel now? You may want to adjust the script to focus on specific emotions. If you still feel overwhelmed, deepening your exploration can lead to better outcomes. Tapping is personal and can be tailored to fit your circumstances.
Why It's Effective
Research supports EFT’s effectiveness for overcoming feelings of overwhelm. Many individuals report feeling lighter and more in control after just a few tapping sessions. According to a 2021 survey conducted by the Association for Comprehensive Energy Psychology, over 80% of participants noted a significant decrease in stress levels after consistent EFT practice. By focusing on your feelings while tapping, you're signaling to your body to release stored stress and anxiety, leading to a greater sense of calm.
Incorporating Tapping into Your Daily Life
Make tapping part of your daily routine. It doesn’t require hours; even five minutes can make a difference. Use it whenever you feel overwhelmed at work, after a busy day, or before bed to clear your mind. Combining tapping with mindfulness and self-compassion practices can enhance its calming effects. In a world that pulls us in many directions, taking time to reconnect with ourselves is essential. Use this tapping script whenever you feel overwhelmed, and watch as it helps you find your calm once more!
Randi Camirand
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