How do you use EFT tapping to calm down?

Name what set the feeling off, rate its intensity from 0 to 10, then tap lightly through the standard points (side of hand, brow, side of eye, under eye, under nose, chin, collarbone, under arm, top of head) while keeping the feeling in mind. Re-rate after each round and repeat until the number drops.

How long does an EFT tapping session take?

This Burst runs about 50 minutes across three steps: naming the issue, the tapping rounds, and a closing body scan. A single tapping round on its own takes only a few minutes.

Do I need any experience or equipment?

No equipment and no prior experience. The Burst guides you through the steps, drawing on the clinical EFT research of Dr Peta Stapleton, a psychology professor at Bond University.

Is EFT tapping evidence-based?

EFT combines acupressure-point stimulation with exposure and cognitive reframing, and it has a published research base for stress and anxiety, including clinical trials led by Dr Stapleton. It is not a substitute for professional mental health support.

Bringing Intensity Down

Quality: Exceptional· 100%Effort: Manageable· 050m

Inspired by Dr Peta Stapleton

When a feeling spikes and you can't seem to let it go.

For the moments a feeling lands hard and won't budge. Try and name what set it off with some self-guided inquiry, tap with EFT tapping, then a body scan to finish.

The runsheet

1
Inquiry to help understand what you’re feeling
Self-guided inquiry
Pin down what set the feeling off: the message, the decision, the moment it turned. Get specific enough to say it in a sentence, then rate how strong it feels, 0 to 10. That is your baseline.
10 min activitySetup 3 min · Reset 3 min · 16 min all-in
Bearmore’s thoughts on doing self-guided inquiry before tapping (eft)
These go especially well together because inquiry surfaces specific feelings and tensions, which is what Tapping needs as clear targets.
2
Tapping (EFT)
Tapping (EFT)
Holding the issue in mind, say a setup line pairing the problem with self-acceptance, then tap lightly through the standard points. Keep the feeling in focus. Re-rate 0 to 10 after each round and go again until it drops.
12 min activitySetup 3 min · Reset 3 min · 18 min all-in
Bearmore’s thoughts on doing tapping (eft) before body scan
These go especially well together because Tapping already engages body awareness, which a scan extends from specific tensions into whole-body awareness.
3
A slow body scan
Body scan
Once the number is down, close with a slow scan head to feet, checking where the feeling sat, the tight jaw, the held breath, the knot under the ribs, and noticing what has eased.
10 min activitySetup 3 min · Reset 3 min · 16 min all-in
Time well spent.
50m spent doing something good for yourself.

The breakdown

Burst evaluation

QualityExceptional· 100%

Sequencing100%

Logistics100%

DifficultyManageable· 0

Total activity50m / 60mGentle

Physical activity0m / 29mGentle

Mental focus32m / 119mManageable

Introspection22m / 29mGentle

Creativity0m / 59mGentle

+ 3 more conditionsHow we assess →

Wellbeing focus

The relative wellbeing focus of this Burst.

HighEmotional

LowPhysical

MedSelf

LowSocial

LowIntellectual

About this Burst

Dr Peta Stapleton is a registered clinical and health psychologist and a Professor in Psychology at Bond University on the Gold Coast. She is regarded internationally as a leading EFT (tapping) researcher, having led more than 20 clinical trials testing the method. She authored The Science Behind Tapping and in 2024 received an Australian Psychological Society award for distinguished contribution to psychological science. Her work spans 100-plus podcasts and conferences, including a TEDx talk.

A reset Anytime Breakups & relationships Changing jobs Fresh starts From the researchers Mental-health voices Quick (under an hour)Steady the stress Under 2 hours

Common questions

Bringing Intensity Down50m · free in the app50m · free in the app