Tapping is a mind-body exercise in which a person taps on certain areas of the body while focusing on an emotion they’d like to release.
One of the best things about tapping is that it’s safe and accessible. Tapping is free, it doesn’t require any special equipment, and you can do it on your own almost anytime, anywhere.
Tapping can be used alongside other supports like therapy or medication.
The Emotional Freedom Technique [1] (EFT), or tapping, is a mind-body wellness practice with roots in traditional Chinese medicine. It involves gently tapping specific parts of your body while focusing on a problem you want to solve or an emotion you’d like to release.
While not a replacement for professional help, research shows [2] that tapping can be used alongside other supports like therapy or medication to help you manage depression and other mental health concerns.
What is EFT tapping?
EFT tapping is based on the idea that the body is divided into 12 “meridians” [1] (a concept borrowed from Chinese medicine). These meridians are like channels that allow energy to flow through the body. Along these meridians are acupoints, the same areas targeted by acupuncture. It’s believed that tapping can stimulate those points and relieve stress or emotional discomfort.
Research suggests [1] that EFT can help alleviate physical pain, anxiety, and depression. One study found that people who engaged in tapping experienced a 35% improvement in symptoms of depression [3] and a 31% increase in feelings of happiness.
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Six steps to tapping for depression
If you’d like to try tapping for depression, these six steps [4] can help you get started.
1. Think about an aspect of your depression that you want to work on, like a symptom that feels most troubling at this time. For this example, let’s say you want to stop feeling so hopeless about the future.
2. Notice how “big” that hopelessness feels. Consider how it’s affecting your functioning, relationships, and mental health overall. Then rate it on a scale of one to 10 (with 10 being the most intense), and write that number down.
3. Now create a statement of how that hopelessness makes you feel, followed by a statement of self-acceptance. It might sound something like, “I’m feeling like my future isn’t what I thought it would be. But today, I’m choosing to stay hopeful and gentle with myself.”
4. Now, tap repeatedly on the edge of your palm, just below your little finger. As you tap, say your statement from the previous step three times out loud.
5. From there, you’ll move on to tapping the other acupoints on the body, one at a time. As you tap the following areas, repeat the issue you raised in step one.
The top of your head
Above your eyebrow
Side of the eye (temple)
Under the eyes
Between your nose and upper lip
Between your lower lip and chin
Your collarbone
Side of your ribs (about four inches below the armpit)
6. Now, stop and notice how you feel on a scale of one to 10 — one being worst and 10 being best. Repeat the process as many times as is helpful, or until you can report a lower number in step two.
Benefits of tapping for people with depression
The research on the efficacy of tapping for various mental health conditions is mixed. A review of 20 studies [5] on tapping found it can reduce depressive symptoms just as well as other treatments.
One of the greatest benefits of tapping for depression is its accessibility. You can do it just about anytime, anywhere. There’s no special equipment required, it’s completely free, and you don’t need someone else to do it. It’s something you can do for yourself, by yourself, whenever you need to.
More research is needed to better understand the benefits of tapping for people with depression. Some people might feel the benefits of tapping after just one session. But keep in mind that everyone is different. There’s no official timeline of when you might see results from tapping, if at all. However, one small study on tapping found [3] that people with depression didn’t experience immediate post-treatment relief from tapping. But they did report generally feeling better during their three- and six-month follow-ups.
Additional treatment for depression
Major depressive disorder (MDD) is a severe mental health condition that typically requires professional help to manage. Tapping shouldn’t be seen as a substitute for professional support — especially for someone with severe depressive symptoms. However, for some people, it can be an incredibly helpful addition to a holistic care plan.
If you’re curious about how tapping might support your mental health, talk to your provider. A therapist or psychiatrist can help you understand the benefits and limitations. Tapping can be safely incorporated alongside many other treatment methods. If you’re drawn to mind-body approaches like breath work, meditation, or body scans, tapping might be a helpful addition to your depression treatment plan.
Having a free, easily accessible tool like tapping can make a big difference in a person’s mental health journey. Tapping can bring an immediate sense of relief and be used alongside other treatment approaches.
Ashley Ayala, LMFT
Clinical reviewer
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Tapping is an evidence-based, mind-body technique that can help you manage depression. It borrows concepts from ancient Chinese medicine and encourages emotional release through physical sensations. It’s an accessible self-care method that can be used alongside other supports for depression.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
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References
- What Is EFT Tapping? Your Guide To Emotional Freedom Technique https://health.clevelandclinic.org/eft-tapping
- Clinical EFT as an evidence-based practice for the treatment of psychological and physiological conditions: A systematic review https://pubmed.ncbi.nlm.nih.gov/36438382/
- Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health https://pmc.ncbi.nlm.nih.gov/articles/PMC6381429/
- Emotional Freedom Technique (EFT) https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=acl9225&lang=en-ca
- A Systematic Review and Meta-Analysis of Randomized and Nonrandomized Trials of Clinical Emotional Freedom Techniques (EFT) for the Treatment of Depression https://pubmed.ncbi.nlm.nih.gov/27843054/
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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