Find somewhere private.
Choose a quiet place where you will not be interrupted and feel comfortable speaking aloud. Tapping can feel unfamiliar and may bring up emotions. For your first session, avoid a public place or shared office.
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When pressure
Try a guided session
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WATCH · 9 MINUTES
LISTEN · 21 MINUTES
EXPLORE · INFOGRAPHIC
Your first tapping session.
SHIFFT RESOURCES · PERSONAL WELLBEING
EFT TAPPING
A practical guide to getting started.
Explore a different way to manage everyday stress.
A guided session, practical advice and resources for you and your team.
A LITTLE SPACE FOR YOURSELF
When pressure
stays with you.
A difficult conversation. A demanding week. That nagging feeling that you are not doing enough.
Pressure can stay with us long after the moment has passed. EFT tapping is a practice that some people find helpful for easing emotional intensity and feeling more settled.
What is EFT tapping?
EFT stands for Emotional Freedom Techniques. It combines gently tapping specific points on your face and upper body with focusing on a feeling, thought or concern. Guided sessions typically include words to repeat while you tap.
You might focus on feeling nervous about an upcoming presentation or frustrated after a difficult conversation. The intention is to acknowledge what you are experiencing and explore whether the exercise helps reduce its emotional intensity. You do not need to pretend everything is fine.
START HERE
Try a guided session
with Nick Ortner.
The starting point I recommend for clients and their team members. Find somewhere quiet and private before you begin.
THE TAPPING SOLUTIONA little less thinking.
A little more trying.GUIDED TAPPING WITH NICK ORTNER
A little more trying.GUIDED TAPPING WITH NICK ORTNER
MAKE ROOM FOR THE PROCESS
Russ’s tips for your first session.
Follow along.
Try the tapping movements and spoken guidance at a comfortable pace. Give yourself permission to participate without needing to understand every detail immediately.
It is OK to feel awkward.
You might think, “What am I doing?” or “This feels strange.” Approach it with curiosity and give the process your attention. You do not have to believe every explanation to explore how the exercise feels.
Give it a fair try.
If distraction or self-consciousness dominated your first attempt, consider trying again in a more comfortable setting. There is no guaranteed result. A lack of benefit does not mean you have done something wrong.
Notice your response.
Rate the intensity of your concern from 0 to 10 before starting and check again afterwards. Notice any change in your feelings, physical tension or perspective. There is no need to force an outcome.
Stay in control.
Start with a manageable everyday concern. Pause or stop if you feel overwhelmed. You do not need to push through distress for the exercise to count.
THE BACKGROUND
Where does tapping come from?
EFT developed from earlier tapping approaches, including Roger Callahan’s Thought Field Therapy. Gary Craig later developed the simplified approach known as EFT. Nick Ortner and The Tapping Solution have helped introduce tapping to a wider audience.
For an accessible account of this history, listen to episode 108, “Tapping’s Origin Story”, on The Tapping Solution Podcast ↗.
CONTINUE AT YOUR OWN PACE
Explore the resources.
REWIRED COMPANION RESOURCES
Watch, listen and explore.
Explore these NotebookLM resources alongside Rewired. Choose the format that suits you.
Rewired video overview
A video introduction to the biology of tapping.
Watch the videoRewired audio overview
An audio discussion exploring clinical tapping and the stress response.
Listen to the audioRewired infographic
A visual overview of clinical EFT and the research discussed in these resources.
View the infographicAI-generated summaries created with NotebookLM. Each resource opens in a new tab.
READ
Rewired
The Breakthrough Tapping Method to Stop Overthinking, Calm Your Body and Finally Feel at Ease.
Explore the authors’ approach through explanations, practical exercises and examples.
Find on Amazon Australia ↗View the publisher’s description ↗LISTENThe Tapping
The Tapping
Solution Podcast
Conversations, explanations and guided practices from The Tapping Solution.
Start with episode 108 on tapping’s origins if you are curious about how it developed.
Listen to the podcast ↗PRACTISEThe Tapping
The Tapping
Solution App
Guided sessions on topics such as everyday stress, sleep and self-doubt. Use it on your phone or through a web browser.
Paid content and subscription options are available.
YOUR QUICK REFERENCE
Your first tapping session.
Six simple steps.
- 01
Find privacy
A quiet space.
No interruptions. - 02
Choose a concern
Something manageable
from everyday life. - 03
Check in
Rate its intensity
from 0 to 10. - 04
Follow along
Tap gently.
Go at your own pace. - 05
Check again
Notice how you feel.
No required result. - 06
Choose what’s next
Stop, rest or return
another time.
A note for clients and teams
This is an optional personal resource. You do not need to share what you worked on or discuss your response with your manager or colleagues.
Tapping is a complementary wellbeing practice, not a replacement for medical or psychological care. If you are experiencing persistent distress or working through traumatic experiences, seek support from a qualified health professional.