Skip to main content

Module One – Learning to Tap for Yourself

The way I describe tapping, is I call it a modern talking psychology, combined with an acupressure therapy.

So, firstly, it will be a good idea to have a think of an issue you would like to tap on.

What is a pressing issue?

Is there something from the past you can’t let go of that keeps replaying over and over and is causing havoc in your life?

Are there patterns in your life that you keep repeating?

Could there be an issue with your relationship with food, or a certain type of food?

Do you struggle with anxiety or experience feelings of panic from time to time?

Do you find you often have negative thoughts and want to interrupt the old patterns?

Are you attracting the same relationships, or can’t let go of a past relationship?

Do you regularly feel low?

Do you suffer with stress?

Do you have physical pains you can’t seem to let go?

I will be taking you step by step how you can tap for yourself.

You can learn to do this in the first week and begin practicing yourself through the coming weeks.

Then the focus will be on different issues you can work on each week. I will go through this step by step and there will also be a video that accompanies each step.

I will cover where the relevant points are and what you can say and do while you are tapping. The most common question I get asked is: What do you say? Is there a right way to tap through the sequence? The truth is, there is no right and wrong. You can simply tap through the points without even talking. However, I will guide you to explore what you can focus on, what you can say when you are tapping and how you can achieve your end results and aims.


All videos are short in length, around 5-6 minutes long, so take no time at all. Whenever you are getting ready for tapping during the course, it’s always good to find a quiet, comfortable place where you won’t be disturbed and make sure you have a glass of water with you, it’s always good to stay hydrated when you are tapping!

Watch this 6 minute video which introduces you to the tapping points; what they look like and what a ‘round’ of tapping looks like!

Tapping points

  • Karate Chop (KC)

  • Eyebrow (EB)

  • Side of eye (SE)

  • Below eye (BE)

  • Below nose (BN)

  • Chin (CP)

  • Collarbone (CB)

  • Under arm (UA)

  • Top of head (TH)

Basic tapping routine

First of all, we have what’s called the ‘set up point’. This is the Karate Chop (KC) which is on the side of your hand. Use the fingers to tap on this hand with the hand that you normally write with.

We set this up by acknowledging the feeling, then affirming what we are working on by accepting ourselves and/or the problem we are working on. This can feel really weird at first! However, go with it. What we fail to do with any issue that we are struggling with, is to accept ourselves. Instead, we spend our entire lives beating ourselves up about it! We criticise ourselves: ‘I’ve not done this, I’ve done this wrong, I should not or I should, I keep blaming myself. It’s all my fault…again.’ You get the picture! So I want you to go with this.

We firstly tap on this point. This is known as the set-up point, where we create the set up statement.

Then we will tap through the points.

Think of what you want to work on.

The emotion or feeling

For the purpose of this example, let’s take anxiety.

First of all, get into the feeling. Then I want you to give it a number on a scale of 1-10. This is called a ‘Subjective Unit of Distress” (SUD’s).

You are likely to feel this somewhere in your body. Perhaps your stomach, head or chest. Notice where that feeling is (these are the feeling centres in the body).

Then, tapping on the side of the hand:

“Even though I have this anxiety, I accept myself, anyway” (Do this 3 times)

Or replace the last part with any of the following:

“…… I love and accept myself”

“…….I am open to accepting myself”

“…….I let this go”

“…….I am open to letting this go”

Then go round the points until you have completed a round of tapping.

“this anxiety”

Or it may be related feelings “this feeling of anxiety…these worries….these thoughts that are worrying me”.

Any feelings or thoughts related to the problem you are working on at the time. Notice what else comes up as well (this is your subconscious working for you)!

It’s also important to note when you are tapping, if any additional memories, thoughts or experiences come up, you can make a note of these. This is something you can either continue working on, or come back to later (it will usually be important)! However, for now, we will work through the basic tapping recipe so you can get started on what you want to work on.

Once you have gone through the sequence and tapped on each point. Take a nice deep breath.

Then check in with how you are feeling.

You can close your eyes if you want. Check in with the original emotion and notice how it feels. Is this still the same number, or has it gone up, or down, or stayed the same? You can repeat the round of tapping again until you notice the number come down.

You can also do another round.

Even though I have this (anxiety) [3 times on KC point] … I love and accept myself, anyway.

Repeat the same round (saying “this anxiety” on each point)

Then on to the following round, on each point you can decide to ‘let go’

“I release and let go”

“I choose to let go”

“I am deciding to let go”

“I am being open to letting go”

“I chose not to hold on any more”

“I am letting go of this…”

Once again, take a nice deep breath. Then check in with how you are feeling.

And that is the basic tapping routine!

I always say practice as often as you like.


Join me in this 5 minute video for your first tapping session!

Allow it to become part of your daily routine.

It would be good practice to tap first thing in the morning and last thing at night. Start with 5 minutes. Then increase the time. Feel free to do more if so desired, or if there is something specific you want to work on. Or you could tap on what comes up, or how you would like the day to go, so you are all prepped and planned for the day ahead.

If you wanted to tap on something specifically, you could do so until you brought the SUDs right down. Or if you are tapping on something in particular, and then something else came up in relation to that, for example a memory, an event or a feeling, it has come up for a reason. It is good to either make a note of it for later, or tap on that as well, by bringing the SUDs right down. It is what’s called an aspect of the original issue that has come up from your subconscious and needs to be worked on.

As mentioned earlier, there is no right or wrong, events or situations will often come up once you start unearthing things, almost like a box of tissues. Once one comes out, then so does the next and so on and so forth. These are aspects, emotions and beliefs attached to the original issue. Think of it like peeling back the layers of an onion.

Well done on completing week one!