Tapping Sequence for Anxiety During COVID-19

Over the past month, the whole world has been changed by COVID-19 - the virus that has physically separated us from friends and family and that has taught us to keep disinfecting wipes with us at all times. In this time of uncertainty, fear, and anxiety, it is more important than ever to focus on maintaining your mental health and wellbeing. Take a few moments to prioritize your emotional and mental health by practicing an EFT exercise designed specifically in response to the Coronavirus. You can read the original EFT article here for more basic information on each step.

STEP 1: IDENTIFY THE ISSUE Spend some time identifying what the underlying cause of your anxiety and/or fear is.

• Are you feeling anxious due to the restrictions to stay at home? 

• Is your stress coming mainly from the uncertainty of the future? 

• Are you dealing with racing thoughts about the state of the world, your health, or your work? 

Journal or spend time thinking about what is truly causing your anxiety or fear to rise up within you.  STEP 2: INTENSITY OF THE ISSUE On a scale of 1 to 10, 1 being very little and 10 being the most you have experienced, how strong do these emotions feel to you in this moment? Say the number to yourself in your head to remember it, or write it down for future reference.

STEP 3: AFFIRMATIONS AND PHRASES Based on the primary source of your anxiety or fear that you identified in Step 1, create an affirmation phrase. 

• Although I feel anxiety about being restricted to my house, I have the ability to take control of how I spend my days with what I have.

• Although I have anxiety and uncertainty about the future, I am strong and able to handle whatever comes my way.

• Although I have these anxious thoughts and worries, I am grateful for what I have in my life right now.

• Although I am anxious and stressed, I deeply and completely accept myself.

Next, create a reminder phrase that you will repeat throughout the tapping. Reminder phrases could include:

• I am strong.

• I am safe.

• I have control.

• It’s okay to be uncertain. 

• I am grateful. 

• I am loved.

• I am whole. 

• I am enough. 

STEP 4: TAPPING SEQUENCE Begin by tapping your karate chop point while reciting your affirmation phrase 3 times. Then, move on to the other points in the sequence, tapping on each point about 7 times while reciting your reminder phrase. Once complete, repeat the sequence if desired.

STEP 5: INTENSITY OF THE ISSUE Check your intensity of anxiety or fear again on the scale of 1 to 10, and compare that number to the one you had stated earlier.  Take care, and stay well - physically, emotionally, mentally, and spiritually!