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EFT tapping is a short self-help routine: you tap a few points on your face and body while you say, out loud, how you actually feel. The points are always the same and always in the same order, which is exactly the part that is hard to remember when you are upset. So here they are on one page. If you are new to tapping, start with what EFT tapping is and how to start.
Where the points are
Start: the side of your hand. The fleshy edge below your little finger, the spot you would use for a karate chop. Tap it with the fingertips of your other hand while you say your setup sentence three times. It is not one of the eight; it comes first, once.
Then the eight points, in order. Use two or three fingers, firm enough to feel but not hard enough to hurt. Either side of the body is fine, and nobody is checking whether you found the exact spot.
- Eyebrow. Where the brow begins, just above and beside the top of your nose.
- Side of the eye. On the bone at the outer corner of the eye. The bone, never the eye itself.
- Under the eye. On the cheekbone, roughly in line with your pupil.
- Under the nose. The small dip between the bottom of your nose and your top lip.
- Chin. In the crease below your lower lip, halfway to the point of your chin.
- Collarbone. Find the knob where the collarbones meet at the base of your throat, then go just below it and a little to the side. Flat fingers are easiest here.
- Under the arm. On your side, about a hand’s width below the armpit.
- Top of the head. The crown, with flat fingers. It ends the round; round two starts again at the eyebrow.
How to use the chart
Rate it. Pick the one feeling that is loudest right now and give it a number from 0 to 10.
Set it up. Tap the side of your hand and say a sentence with an honest half and a kind half, three times: “Even though ___, I’m still okay right now.”
Two rounds. Tap each point five to seven times, saying a short phrase about the feeling. Round one says it as it is. Round two lets the words soften, if they want to.
Rate it again. Breathe out and give it a number. Often it drops a few points, sometimes it does not move. Either way, you did something with it.
A script to go with it
The chart tells you where to tap; a script tells you what to say. The rejection sensitive dysphoria tapping script is for when something landed way too hard, and it fits on one page too: it comes with the printable PDF.
Use it on your site
Writing about tapping, ADHD or anxiety? You are welcome to use the chart in a post, a handout or a newsletter. The only ask is a link back to this page. This snippet does both:
<a href="https://heyhippa.com/tapping-points"><img src="https://heyhippa.com/downloads/hippa-eft-tapping-points.png" alt="EFT tapping points chart by Hippa" width="500" height="750"></a>Free to share with a link to heyhippa.com. Please keep the chart as it is, so the points stay where they belong.
This page is for information only. It draws on published research and everyday experience, but it is not medical advice and it can’t diagnose ADHD or anything else. Don’t start, stop or change a treatment or medication because of something you read here; talk to a doctor or therapist who knows you. If you’re in crisis, call your local emergency number.