Move Negative Emotions Out of Your Mind and Body with EFT

Emotional Freedom Technique (EFT) – more commonly known as “Tapping” –  is a simple and quick practice that improves anxiety, stress, depression, PTSD, and burnout.  By allowing you to release negative emotions, EFT helps you move forward.  In EFT, you tap your fingers on 9 acupuncture points in succession while you repeat an affirmation and express your feelings about a negative emotion you are experiencing. Let’s learn the practice and look at what the current research has to say about EFT.

Try the practice or read about it below the practice video

EFT Tapping Practice Explained

An EFT practice involves the following 5 steps:

  1. Identify a negative emotion or problem you are experiencing
  2. Rate the strength of the emotion on a scale from 1 to 10
  3. Repeat this affirmation “Even though I have this __[fill in your negative emotion]_, I truly and completely love and accept myself” at the first two tapping points and state your thoughts and feelings about the negative emotion while tapping on the other points.
  4. Tap your fingertips on these 9 acupuncture points:
    1. side of the hand just above the pinky (positive affirmation)
    2. inner eye (continue with thoughts and feelings about your negative emotion through to #9)
    3. outer eye
    4. under the eye
    5. under the nose
    6. chin crease
    7. inner collar bone
    8. under the armpit
    9. top of the head
  5. Stop, notice how you feel, and rate the strength of the negative emotion

EFT Research

In the research noted below, in addition to improving common symptoms of stress such as anxiety, EFT has been found to decrease cortisol, the hormone generated when we experience chronic stress.  One study even found neuroplastic changes in the brain when the practice was repeated 26 times.


EFT is a practice that involves tapping on 9 points on the body while repeating an affirmation about a negative emotion that is currently challenging you.  During the practice, you are also describing, out loud, your thoughts and feelings about that emotion.  By giving the problem a voice while tapping, you allow it to move out of your energy field. Although not a substitute for mental health care, even the research supports that EFT may be a practice worth trying!

The Self-Care Solutions newsletter allows you to personalize your approach to health and well-being.  It offers you choices.  Safe choices.  Evidence-based choices. The articles allow you to try on different options and see what works for you. Think of each as an invitation.

While not a substitute for care by your medical team, we’re here to support you in your quest for well-being!

Interested in Hero’s Journey Coaching?  Contact me at or visit

Reference Links

Emotional Freedom Techniques for Postpartum Depression, Perceived Stress, and Anxiety

Emotional Freedom Technique for Anxiety

EFT for PTSD: A Meta-Analysis & Systematic Review

EFT Reduces Cortisol and Improves Stress Management

EFT Reduces Stress, Anxiety, and Burnout



Dr. Ruthann Russo

I love assisting people on their hero’s journey towards self-transformation. A passion which is born comes partly from personal experience – I view my own life as a series of self-transformations. I have 20+ years of education, training and experience, including being the CEO and founder of two health technology start-ups and global wellness consultant to Fortune 100 corporations.

Explore More Posts

Forgiveness Is Good For Your Health

By Dr. Ruthann Russo | June 12, 2024

I recently suggested a prescription for forgiveness to address a patient’s recurring insomnia. Why? Because holding a grudge causes stress and chronic stress is the foundation for many chronic disorders, including insomnia. Conversely, forgiveness is “the feeling of peace that emerges as you take your hurt less personally and become a hero instead of a…

Read More

Feel Peace and Balance with PMR

By Dr. Ruthann Russo | June 6, 2024

Progressive muscle relaxation, or “PMR” is a fun and simple practice of opposites:  tensing and then relaxing the muscles, helping achieve a state of harmony and balance.  Muscles can be tensed individually, in groups, or even in succession to achieve full-body tension followed by full-body relaxation. Try a mini version now: tense your biceps while…

Read More

Move Your Spine to Increase Mental and Physical Flexibility

By Dr. Ruthann Russo | May 22, 2024

Your spine carries the weight of your head, torso, and arms. It also allows your body to move in any direction. I move my spine in 7 directions as part of my daily morning ritual. It takes less than a minute and you can do it anywhere, in a standing or seated position. The spine…

Read More


Schedule your 25-Minute Exploratory Coaching Session for only $50

Click below to schedule your 25-minute exploratory session with Dr. Ruthann Russo