Picture of a PDF tapping points diagram

Overwhelm Reduction Tapping Sequence

If everything feels like too much, use this to slow things down.
You don’t need to explain or analyse anything.  Just tap and read.


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 I feel overwhelmed, I’m here with myself.”

“Even though there’s too much going on, I can slow this moment.”

“Even though my system feels overloaded, I’m open to easing it.”

2. Tap through the points

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


Eyebrow
“I acknowledge that this is a lot right now.”


Side of Eye
“I acknowledge that I feel like I can't cope or don't have the resources I need right now.”


Under Eye
“I choose to acknowledge and accept how I feel."


Under Nose
“How I feel is valid. What I experience is important." 


Chin
“And right now this feels like too much."


Collarbone
“Right now it feels like I just can't anymore."


Under Arm
“I acknowlege that's how I feel."


Top of Head
“How I feel is valid. What I experience is important." 

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, the truth is I don't have to do everything at once."


Under Nose
“Right here, right now, the truth is I can pick one thing at a time."


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.