EFT Tapping Part 2: Learn the Technique That Works on Teddy Bears

Written By Jennifer Robin O'Keefe

Episode #5: Show Notes

Welcome back to Part 2 of our EFT Tapping series!

If you missed Part 1 (episode #3), I encourage you to  start there and learn what EFT is, the science behind it, and how I went from skeptic to certified practitioner.

Today, let’s dive into how to actually do EFT Tapping, when to use it on your own, and when to seek professional help.

📖 Download the Extended Show Notes & Transcript of the Om WOW Podcast Episode #5 here (PDF)

Listen to the full episode:

Important Disclosure

As an accredited, certified EFT practitioner, I need to share some important information before we get started. EFT uses the ancient Chinese meridian system to relieve emotional stress and physiological pain through gentle tapping on designated meridian endpoints. EFT is considered alternative or complimentary healing and has promising mental, spiritual, and physical health benefits.

Be aware that emotional or physical sensations may surface during EFT, and emotions may continue to arise after sessions. Some traumatic memories may fade, which could impact your ability to give legal testimony about an incident. 

Clinical reports show no additional side effects when EFT is used appropriately– sounds way better than the warnings at the end of a pharmaceutical commercial, don’t you think?!

The Surprising Versatility of EFT

What I learned in my formal training really surprised me. Did you know that EFT tapping can work even if you're not tapping on your body? My mentor taught us that with children, you can use a teddy bear and have them tap on the teddy's head and chest - and it still works.

EFT also works if you just touch instead of tap, which is perfect for people with sensitivity issues. If you have a killer migraine, you can gently place your hand on the points instead of tapping. And here's the really cool part - if even touching hurts, you can just visualize your hands touching or tapping the spots, and it still works.

Privacy Protection and Safety

EFT protects your privacy beautifully. You don't have to share all the nitty gritty details of painful memories. You can just give the issue a name like "prom" or "the event" - and EFT will still be effective. This allows you to heal without reliving intense pain from traumatic events.

When you work with a skilled practitioner, it's designed to keep you safe and calm. During my training, I was amazed how quickly people became relaxed and how easily the right words came when helping someone with their issue.

Understanding Energy Medicine

EFT is part of the Energy Medicine family. Signs that energy is moving include yawning, burping, or sneezing. You might feel sleepy after energy work - that's actually good because your body is processing the energy you brought up, just like when you're sick and need rest to fight infection.

Staying hydrated is crucial for energy medicine effectiveness. The intention and vibration of both you and your practitioner matter. You want someone grounded and calm who can hold space for you when you're stressed and not feeling calm yourself.

The Science Behind EFT Tapping

EFT isn’t just feel-good fluff. A peer-reviewed study of over 200 people in a 4-day EFT workshop showed:

  • 8% drop in resting heart rate

  • 6% drop in systolic blood pressure

  • 8% drop in diastolic blood pressure

It also reduced anxiety, pain, and cortisol while boosting happiness. These results were replicated across multiple workshops and instructors—suggesting real physiological impact beyond the placebo effect.

Real-World Examples

I helped someone with a fear of spiders who ended up laughing by the end of our session. She still didn't love spiders, but became tolerant of one being in the room instead of having to leave completely. I also worked with someone deathly afraid of snakes who couldn't work in her gardens. We traced this to a childhood incident, and during tapping, she suddenly saw it from the snake's perspective - realizing the snake was scared too. She started laughing, which often happens when energy shifts, and felt so much better about gardening afterward.

Beginner Tips & Common Mistakes

Don't overthink the words. Start simple and tap into your own emotions and feelings. If you're following along with someone else and their words don't apply to you, change them. A common mistake is tapping too hard - use two fingers and tap gently. When you're angry, you might want to tap harder, but that's not how it works. Switch to just touching the points instead.

Stay curious and don't judge your thoughts. Whatever comes up doesn't need to be edited or judged. Some people struggle with saying "I love and respect myself"— if that's hard for you, that's actually where you need to start working.

Common Questions

  • What if I feel silly doing this? You might at first. But the relief usually outweighs the awkwardness.

  • What if I don’t know what to say? Just repeat the emotion or physical symptom (“this anger,” “this headache”). Simplicity works.

  • What if EFT doesn’t work for me? It might not solve everything in one session, but most people feel noticeably calmer.

  • What if something big comes up? That’s your cue to work with a certified EFT practitioner. Deep trauma is best handled with support.

  • Is EFT therapy or medical care? No, it’s considered complementary, not a replacement for therapy or medicine. Some licensed professionals incorporate EFT into their practice.

  • Can I just follow a script? Sort of—but it’s more powerful when personalized.

  • Is EFT hypnosis? No, though some practitioners may use both.

  • What if I don't believe in energy healing? I didn't know if I believed in it when I first tried it either. It’s simple, free, and doesn't hurt, so why not try it?

When to Get Professional Help

If EFT brings up bigger emotions or trauma you can't deal with, work with a practitioner. Yes, EFT is a self-help technique, but it's best used with supervision for big stuff. Please be careful.

Important Misconceptions

People think you can do it once and be all set - that's usually not how it works. EFT isn't therapy or medical care, though it's sometimes used alongside them. You can read someone else's script, but you'll get better results using your own words. EFT isn't related to hypnosis, though some practitioners use both.

How to Prepare for a Session

Grab water, tissues, pen, and paper. Find a quiet, private spot if possible. Write down what's bothering you using "I feel" wording, not "I am" wording. Examples: "I feel angry that she said that" or "I feel afraid that I won't make the sale."

For fears, traumas, and deeper issues, work with a trained practitioner (yep, I said it TWICE because I want you to hear me). For physical discomfort, check with your medical provider too. If you have multiple feelings, write them all down and choose the one bothering you most to tap on first.

⚠️ Use These Resources:

Because this was a podcast episode, you couldn’t see me demonstrate the EFT Tapping process. But, I’ve got you covered! Watch this super short 7-minute EFT Tapping demonstration video below:

Next, snag your EFT Tapping Quickstart Reference Guide (eBook PDF) to use if you’d like to walk through this process and try it with me. If you’re in learning mode (and not actually trying it yet… read on).

The Basic EFT Process

Before starting, rate how big the problem feels from 0-10 (0 being fine, 10 being extremely upset). Write this number down. You'll ask yourself again after tapping to see if it changes.

EFT starts by acknowledging what you don't like and adding a positive statement you believe. Say this three times while tapping the karate chop point (side of hand). Examples: "Even though I feel disappointed right now, I honor and respect myself" or "Even though I feel angry about _____, I still love and accept myself."

Then tap the remaining points while saying short statements about how you feel right now, even if it's yucky. Examples: "I feel like I'm burning with anger," "Why does this always happen?" or "It's not fair." We acknowledge these feelings so our body can process and let them go.

The Tapping Points

The sequence uses nine points: karate chop (side of hand), top of head, inside eyebrow, outer eye, under eye, under nose, under lips, collarbone area, and under your arm. One complete sequence is called a tapping round. Do three rounds, then assess your 0-10 number again.

Remember, EFT is very forgiving. Your intention to hit the right spot matters more than perfect accuracy. Even remembering just one or two points will still help.

Bringing in the Positive

After working through negative feelings, end with positive tapping. You might notice neutral or positive thoughts popping up like "He didn't mean to hurt my feelings" or "I'm a great friend." Write these down and include them in your tapping dialogue.

You can also use EFT with positive affirmations as a separate tapping round focused only on affirmations, not painful feelings. You can even tap affirmations on their own. Want help with that? Download our free eBook: Affirmations for You and Your Kids.

Making EFT a Regular Practice

Try it in the morning, before bed, or anytime you feel slight irritation. Keep a list of topics to work on weekly. Use it as a check-in tool, but don't tackle really big, scary emotions alone.

EFT pairs well with journaling, meditation, breath work, talk therapy, coaching, and goal setting. You could easily add it into your morning or evening routines.

If you want support & accountability with your tapping, join our Balanced Life Warrior Troop Group for online EFT sessions with me and access to group session recordings.

Getting Started

I hope this sparked some curiosity about what EFT might do for you. Try it maybe once a week for a few weeks and notice what shifts. Journal about what you tapped on and how you felt afterward. Remember, your intention to hit the right spots matters more than perfect accuracy.

When you work on yourself and make positive changes, it has a ripple effect on everyone around you - your family, friends, coworkers, and sometimes even strangers. Give EFT a try and see what shifts for you.

Final Thoughts

Thanks for learning about EFT Tapping with me today. When you commit to your own healing, it affects everyone around you. You don’t have to be perfect or get every point right. Just start. You’re doing great.

Resources I Mentioned

Meet Our Host: Jennifer Robin O’Keefe

Jennifer Robin serves as a relatable, down-to-earth, REAL Wellness & Success Coach. She’s not a fancy, perfect makeup, airbrushed kind of woman. She’s been told many times, in a variety of environments, that she’s easy to talk to, and makes others feel welcome and comfortable. Her mission in life is both simple and profound: to make others feel worthy. 

Professionally, Jennifer holds several wellness certifications including Emotional Freedom Technique (EFT) Tapping, Thought Field Therapy (TFT) Tapping, Reiki, and more. She continuously expands her knowledge in the fields of Qi Gong, Xien Gong, Vibration/Energy Wellness and Natural Health. She also studied extensively with Jack Canfield, and serves as a Certified Canfield Trainer, authorized to teach "The Success Principles."

She’s an active reader and researcher who loves to learn, and one of her biggest joys is teaching and sharing what she’s discovered with others.

Jennifer Robin O'Keefe
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