Picture of a PDF tapping points diagram

Emergency Calm Down Sequence 

If you feel panicky, overwhelmed, or on edge, start here.
You don’t need to think. Just tap the points shown in the diagram above/to the left and read the phrases out loud as you follow Steps 1  to 5.


Important

If you are in immediate danger or feel unable to keep yourself safe, pause and seek urgent help from emergency services or a trusted person.

1. Setup (side of hand)

Tap gently on the side of your hand (the flesh bit between the base of your pinky finger and top of your wrist) while repeating these three phrases two or threes times: 


“Even though this feels like a lot, I’m here now.”

“Even though my body is overwhelmed, I choose a little calm.”

“Even though this is intense, I’m safe enough right now.”

2. Tap through the points

Tap each point gently. One line per point. No rush.


Eyebrow
“This is a lot. Right now I am just noticing.”


Side of Eye
“All these feelings in my body. This feeling of overwhelm. This feeling of stress in my body. ”


Under Eye
“Right now I am just noticing.”


Under Nose
“All these feelings in my body. This feeling of overwhelm. This feeling of stress in my body. ”


Chin
“Right now I am just noticing.”


Collarbone
“All these feelings in my body. This feeling of overwhelm. This feeling of stress in my body. ”


Under Arm
“Right now I am just noticing.”


Top of Head
“Right now I am just giving it a voice.”

3. Take a breath

Take a calm, easy breath and/or sip of water. Check in and see if you feel less stressed. Repeat above sequence at least once, preferably twice, before moving to Step 4. 

4. Tap a final round (optional)

Tap each point gently. One line per point. No rush. Repetitions are intentional. 


Eyebrow
“Right here, right now, in this moment, I am okay.”


Side of Eye
“Right here, right now, in this moment, I accept how I feel.”


Under Eye
“Right here, right now, in this moment, I am okay.”


Under Nose
“Right here, right now, in this moment, I accept how I feel.”


Chin
“Right here, right now, in this moment, I am okay.”


Collarbone
“Right here, right now, in this moment, I choose to __________________ (insert what you want to do next e.g. rest / carry on / do something different)”


Under Arm
“Right here, right now, in this moment, I am okay.”


Top of Head
“Right here, right now, in this moment, I choose to __________________ (insert what you want to do next e.g. rest / carry on / do something different)”

5. Stop when you're done for now 

Stop when you feel "done for now". You can come back when you're ready.


You can re-use this sequence as often as you like. And the more you do it, the more your nervous system will encode calm across your body and mind. As you get used to tapping, feel free to splice in your own words as they occur to you. Always be gentle with yourself and take things slowly. Don't tap on severe trauma or extreme feelings without a trauma-informed EFT practitioner or coach to help you. 


Even a tiny shift counts and even a few minutes of tapping are good for your body. So well done.