Case Study 00481 – 06 August 2026
EFT (Emotional Freedom Techniques) Tapping Script
Supporting Anxiety, Stress, Depression, Low Mood, Trauma, PTSD, Relationship Difficulties, Self-Esteem, Confidence, Personal Development, and Performance
Purpose: This EFT tapping script is designed to help reduce emotional distress, calm the nervous system, strengthen self-compassion, and support healthier thinking. It is intended as a self-help tool for everyday emotional regulation and is not a replacement for trauma-informed therapy where significant PTSD or complex trauma is present.
Subjective Units of Distress (SUDS):
Before beginning, rate your current emotional distress on a scale from 0–10, where:
- 0 = Completely calm
- 10 = The highest level of emotional distress you can imagine
Write your rating here:
Before Tapping: _______
Preparation
Take three slow, deep breaths.
Allow your shoulders to relax.
Notice your breathing becoming slower and more comfortable.
Remind yourself:
“I do not have to force these feelings away. I can acknowledge them with kindness while remaining safe in this moment.”
Setup Statement
(Karate Chop Point – side of the hand)
Repeat three times while gently tapping:
Even though I have been carrying anxiety, stress, sadness, painful memories, self-doubt, and emotional burdens, I choose to accept myself with compassion and remain open to healing.
Again:
Even though some experiences have affected my confidence, relationships, and emotional wellbeing, I recognise that healing is possible, one step at a time.
Again:
Even though part of me has been protecting itself through fear, worry, or avoidance, I thank my mind for trying to keep me safe, and I invite calm, courage, and wisdom into my life.
Round One – Acknowledging the Present Experience
Eyebrow
This emotional weight feels exhausting.
Side of Eye
I notice the anxiety and tension I have been carrying.
Under Eye
Sometimes these feelings seem overwhelming.
Under Nose
My mind has been working hard to protect me.
Chin
These emotions have been trying to tell me something.
Collarbone
I acknowledge how difficult this has been.
Under Arm
I no longer need to fight against every feeling.
Top of Head
I allow myself to recognise what I am experiencing without judging myself.
Take a slow breath.
Round Two – Releasing Emotional Tension
Eyebrow
I give myself permission to soften.
Side of Eye
With each breath, my body begins to relax.
Under Eye
I can let go of some of this tension today.
Under Nose
I release the need to remain constantly on guard.
Chin
My nervous system is learning that safety can exist in the present moment.
Collarbone
I allow calm to replace some of this emotional pressure.
Under Arm
I don’t have to solve everything right now.
Top of Head
I choose peace over constant worry.
Take another deep breath.
Round Three – Healing Self-Esteem
Eyebrow
I am learning to appreciate who I am.
Side of Eye
My worth is not determined by my mistakes or difficult experiences.
Under Eye
I deserve kindness, beginning with the kindness I offer myself.
Under Nose
I release harsh self-criticism.
Chin
I choose to speak to myself with patience and respect.
Collarbone
Each day I become more confident.
Under Arm
I trust my ability to continue growing.
Top of Head
I am enough exactly where I am today.
Pause.
Breathe.
Notice any changes in your body.
Round Four – Healing Relationships
Eyebrow
I deserve healthy and respectful relationships.
Side of Eye
I release patterns that no longer serve me.
Under Eye
I choose honest communication.
Under Nose
I create healthy boundaries with confidence.
Chin
I remain open to trust while protecting my wellbeing.
Collarbone
I attract relationships built on kindness and respect.
Under Arm
I release resentment where I am ready, while still honouring my boundaries.
Top of Head
I allow healthier relationships to become possible.
Round Five – Confidence and Performance
Eyebrow
I believe in my ability to succeed.
Side of Eye
I remain calm under pressure.
Under Eye
My mind is focused and clear.
Under Nose
I trust my preparation and my abilities.
Chin
Challenges help me grow stronger.
Collarbone
I perform with confidence and authenticity.
Under Arm
I release unnecessary fear of failure.
Top of Head
I allow myself to perform at my highest potential.
Round Six – Future Healing
Eyebrow
Every day I become calmer.
Side of Eye
Every day I become stronger.
Under Eye
Every day I become wiser.
Under Nose
Every day I trust myself more.
Chin
I continue healing one step at a time.
Collarbone
My future is filled with possibility.
Under Arm
I choose hope over fear.
Top of Head
I welcome peace, confidence, purpose, and emotional freedom into my life.
Closing Visualisation
Close your eyes.
Imagine yourself standing on a quiet path.
Behind you are the burdens you have carried—fear, self-doubt, painful memories, and emotional exhaustion. You acknowledge that they have shaped parts of your journey, but they do not define who you are.
As you begin walking forward, each step feels lighter. Ahead of you is a future where calm, confidence, healthy relationships, purpose, and resilience grow stronger with every passing day.
Notice yourself standing taller.
Breathing more deeply.
Thinking more clearly.
Smiling more naturally.
Allow yourself to experience a sense of hope and quiet confidence as you picture yourself living in alignment with your values and strengths.
Take three slow, deep breaths.
When you are ready, gently open your eyes.
Reflection
Re-rate your emotional distress on the same 0–10 scale.
After Tapping: _______
If your rating has decreased, take a moment to notice what feels different. If it has stayed the same or increased, approach yourself with patience—sometimes difficult emotions take time to settle, and repeated practice or support from a qualified therapist may be helpful.
Daily Practice
For ongoing emotional wellbeing:
- Complete 1–3 rounds of EFT tapping daily, or whenever you notice stress building.
- Before each session, rate your distress level (0–10), and rate it again afterwards to observe changes over time.
- Combine tapping with slow diaphragmatic breathing and, if you are working with a hypnotherapist, your personalised self-hypnosis recording.
- Keep a journal of emotional triggers, thoughts, physical sensations, and any shifts you notice after tapping.
Over time, this consistent practice can help strengthen emotional awareness, improve self-regulation, and support the development of calmer, more adaptive responses to life’s challenges.