Do you struggle with stress and anxiety? Lately, we’ve heard a lot about this topic. With the Coronavirus in the news, many people are worried about getting sick. 

Just so you know, anxiety is common. Did you know that anxiety affects almost 1 in 5 people and is the most commonly diagnosed mental health illness in America? If you struggle with anxiety, you’re not alone.

Anxiety has many different labels. Anxiety can be diagnosed as Post Traumatic Stress Disorder, Obsessive-Compulsive Disorder, Social Anxiety, Panic Disorder or other diagnoses.

How do you know if anxiety is affecting you? Generally, if you feel anxiety about a perceived threat (real or perceived) or worry about the future where it has affected the quality of your life; your anxiety is causing a problem. 

If a client complains of stress or anxiety, I’ll ask them to describe how long they’ve had the symptoms, how intense they can be, what they are, when they show up, what makes them worse and what makes them better, and how much it’s affected their day-to-day life.

Since I’m trained in EFT tapping (one of the first to go through the training in the early 2000’s), if my client complains of anxiety, I’ll ask if they’re open to tapping. Then, I’ll tap with them for a sequence or more, and then we’ll create a tapping script just for them to reference for their own personal use.

Tapping is easy, effective, and once you learn it, you can do it yourself. 

Anxiety encompasses a lot of areas. Someone may have social anxiety, while someone else has a lot of anxiety about their finances or even just generalized anxiety.

In this article, I’ll provide a general script for anxiety- you can customize it for your own symptoms or contact me for an appointment so we can go through the tapping sequences together and come up with a customized plan just for you.

WHAT IS TAPPING?

EFT (Emotional Freedom Technique) tapping is a powerful, easy to learn technique of tuning into the issue (in this case, anxiety) you’re experiencing, and then tapping meridian points on your body.

EFT was first developed by Roger Callahan, then simplified by Gary Craig. Tapping is used by millions of people all over the world for physical and emotional issues including pain relief, gaining confidence, childhood trauma, and so much more.

EFT tapping is simple to do. A person taps on 9 meridian points while saying certain statements related to the issue. The statements start as negative, then change to positive. Starting with negative statements while tapping on meridian points may sound strange, but this works to neutralize the negative charge that’s built up around your issue. Think of it as honoring the subconscious part of you that is screaming to be noticed.

EFT tapping points

TAPPING POINTS

  1. KARATE CHOP POINT
  2. INSIDE EYEBROW (IE)
  3. SIDE OF EYE (SE)
  4. UNDER EYE (UE)
  5. UNDER NOSE (UN)
  6. CHIN (CH)
  7. COLLAR BONE (CB)
  8. UNDER ARM (UA)
  9. TOP OF HEAD (TH)

THE PROCESS

Measure your intensity level. On a scale of 0 to 10 (10 is the highest; 0 is you no longer have the problem), how strong is that emotion in you currently? Go back to a memory that had a high intensity of emotion/anxiety for you. Plug into this emotion as you rate your score and go through the tapping sequences.

Do the Set Up Statement. Tap the Karate Chop Point on the side of your hand with your index and middle fingers. Say the Set Up Statement three times in a row.

Begin the Tapping Sequence by tapping on the tapping points and saying the statements aloud. Stop between rounds of tapping to measure your intensity level.

Repeat the Set Up and Tapping Sequence if your intensity level is still high. Adjust your script if needed. Your goal is to get your intensity level down to a 0. 

THE SCRIPT

Set Up Statement Karate Chop Point. Say this 3 times: Even though I have anxiety, I accept my issue and I totally and completely accept myself with love and gratitude.

Do the Tapping Sequence. Begin the negative statements with the same words you used in your Set Up Statement, but in a shorter version.

Negative Statements

Meridian PointReminder Phrase
IEThis anxiety
SEMy anxiety
UEI acknowledge it
UNBut I don’t like it
CHMy anxiety
CBMy anxiety
UAI acknowledge it
THBut I don’t like it at all

Measure your intensity level. Where are you on a scale of 0 to 10? Go through another round of negative statements to work on getting your emotional charge down. Change the statements to statements that reflect how you feel about anxiety. For example, “I really hate this anxiety.” “I feel angry that I’m anxious.” “I really wish this anxiety would go away.” “Am I ever going to feel at ease?”

Or, if you feel like the tapping isn’t working: “This EFT tapping is stupid.” “It’s not working at all.”

Positive Statements

Meridian PointReminder Phrase
IEI give myself permission to let go of my anxiety.
SEI give myself a break from this.
UEI can breathe knowing I am letting go of anxiety.
UNMy mind is calm and peaceful.
CHIt is safe to release my anxiety.
CBI make space for more calm and peace.
UAIt is safe to feel calm and relaxed.
THI am open to feeling at ease.

Take a deep breath in and exhale slowly. Check in with your intensity level. How do you feel from a 0-10?

Remember: You can substitute your own statements in for those I’ve written here. Customize the script so it reflects more of who you are and what you’re going through.

EFT is highly effective when the statements aren’t generalities, but reflect your own personalized thoughts and feelings one experience at a time. Think about the global issue: anxiety. What experiences of anxiety come to mind? Write them down. When do you first remember being anxious?

For example, “Even though I had an anxiety attack in the middle of the store, I deeply and completely love and accept myself.” Bring up those feelings around this memory and begin tapping on the statement “the anxiety attack in the store…”

The scripts in this article are generalities. To get the best effect, tune into a specific event that caused you anxiety and then hold onto that intense emotional feeling that comes from that experience as you tap through the scripts.

If you find that this EFT exercise worked a little but you can’t get the intensity level to go down to a 1 or 0 and you’d like more help with this, you get started on your EFT tapping healing journey by signing up for a HEALING YOUR ANXIETY 30-minute, $30 introductory session. CLICK HERE TO GET STARTED. Once payment is made, you’ll be directed to a webpage to schedule your introductory session. Sessions are held via Skype, Zoom, or by phone – all in the privacy of your own home, on your own time. 

EFT tapping has worked for millions of people around the world. It’s been researched and proven it works, and it’s a simple process to eliminate those roadblocks you encounter that can hold you back in life.


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Please note: I am not a medical doctor. This article is published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read on this Website.

If you think you may have a medical emergency, call your doctor, go to the nearest hospital emergency department, or call the emergency services immediately. If you choose to rely on any information provided by NicoleNenninger.com, you do so solely at your own risk.

EFT tapping script for anxiety

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Published by Nicole Nenninger

Nicole Nenninger MA Psychology, MA Marriage & Family Therapy Nicole is a coach (life and relationship), counselor, author and course instructor. She understands that the relationship you have with yourself reflects the overall quality of your life. In addition the relationship you have with yourself affects the relationship you have with your partner and with others. Nicole helps women in midlife who struggle with self-esteem and confidence, life purpose, life balance, motivation and direction, relationship issues, break-ups, and more. Nicole lives in a beautiful coastal town on Long Island, New York with her handsome husband and soul mate, 2 dogs and a cat. Her 4 children are young adults living their best lives. She loves running, reading, learning, kayaking, and going to the beach.

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