“How I use EFT for Anxiety, Overwhelm, and Food Struggles”

When I first heard about Emotional Freedom Technique, also known as tapping,  I confess that it did not resonate with me at first.

But a couple of years later, I decided to learn more and became a practitioner.

Why did I think it was worth investing my time?

Because I learned that this is a simple, yet powerful tool that calms our nervous system, reduces emotional stress, addresses anxiety, overwhelm, binge eating, and food cravings.

Read on to find out how EFT supports these difficulties and how to start practicing it today.

1. EFT for Anxiety

Anxiety often feels like being stuck in a never-ending loop of worry, fear, or racing thoughts. It activates your body’s “fight-or-flight” response, keeping your nervous system in overdrive.

How EFT Helps:

• Calms the brain’s fear center. Tapping sends signals to the amygdala, the part of the brain responsible for fear, to lower its activity.

• Reduces physical symptoms. Many people notice reduced muscle tension, slower heart rates, and deeper breaths after tapping.

• Increases emotional balance: By addressing the root cause of anxiety (e.g., specific fears or situations), EFT helps us feel safer and more in control.

Example: If you’re anxious and not sure of the reason try this: 

Take a deep breath and check how anxious you feel on a scale of 0-10. Then start by tapping the following sequence:

Side of hand: ‘Even though I feel anxious, I accept it’s how I am feeling right now .’ ‘Even though I feel tense I am willing to accept myself.’ Even though I feel afraid I honour my feelings.

Side of eyebrow: I am stressed right now.’

Side of eye: ‘ It feels really difficult.’

Under the eye: "I am not sure why I feel this way.'

Under the nose: ' My body feels tense.'

Chin: ‘ I am willing to allow my body to release this tension.’

Collarbone: "I allow my body to relax.'

Under the arm: ' I am safe.

Top of head: 'I can feel calm.’ 

Repeat the sequence using similar affirmations or tune into what comes up as you tap away emerging emotions, memories or thoughts. Stop once you feel calm again. Well done! You have just effectively regulated your nervous system to a calm state. 

2. EFT for Overwhelm

Feeling overwhelmed often happens when everything feels like “too much,” leaving you swamped or unable to focus. This state can include anxiety, anger, fear, guilt  and any other overpowering emotions. 

How EFT Helps:

• Helps you feel grounded. Tapping helps reduce the stress response supporting you back into balance.

• Provides immediate relief. As few as 10 minutes of tapping a day can help you regain a sense of calm and clarity.

• Breaks tasks into manageable steps. By calming the overwhelm, EFT can help you focus on one thing at a time without feeling paralysed.

 Now, moving on to how this looks like in practice! Make sure you are in a comfortable position. 

Take a couple of deep breaths, check the level of overwhelm from 0-10 and start with: 

 Side of hand : Say, ‘Even though I don't know where to start, I accept this. Even though I feel overwhelmed, I am willing to accept this is a difficult space to be in. Even though I feel overwhelmed right now I honour this feeling. 

Tap through the points while saying frases and word that come up as you tap. Eg. 

Side of eyebrow: ‘I can take things one step at a time.’

Side of eye: ‘ I am struggling right now.’ 

Under eye: ‘ I don’t like to feel this way.’ 

Under nose: ‘ It’s like I the to-do list is endless. 

Chin : ‘I wish I could manage this feeling right now.’ 

Collarbone: ‘Maybe there is something small I can do to help myself.’ 

Under arm: ‘ I can take things one step at a time.’

Top of head: ‘I can start with ... (name a small step)

Continue the sequence stating what comes up until the intensity of the feeling reduces. 

3. EFT for Binge Eating

Binge eating often happens as a way to cope with difficult emotions or stress. It’s not just about food—it’s about using eating to soothe or distract from discomfort.

How EFT Helps:

• Addresses emotional triggers: Tapping helps identify and release the emotions (e.g., stress, sadness, guilt) that drive binge eating.

• Breaks the urge in the moment: When you feel the need to binge, tapping can help calm the nervous system and reduce the intensity of the craving.

• Rebuilds self-compassion: Many people feel guilt or shame after binge eating, which only fuels the cycle. EFT encourages self-acceptance, breaking this pattern.

Example: Use tapping when you feel the urge to binge, saying, “Even though I feel this overwhelming urge to eat, I choose to release this feeling and treat myself with kindness.” Follow the guide for food cravings below to have an idea of what words to use but using your own words very effective too. 

4. EFT for Food Cravings

Cravings can feel powerful and uncontrollable. If you eat regularly and still experience them, they are likely coming from unmet emotional needs or stress rather than physical hunger. Tapping helps reduce the brain’s attachment to certain foods as a source of comfort or reward.

I'm sharing a tapping sequence you can use to manage a craving. Feel free to use your own words - personalizing it can make it even more powerful. Many people are surprised by how much their craving reduces when they try this. Follow these steps:

1. Tune into your craving. Where do you feel it in your body? What thoughts or emotions come up? Just notice them.

2. Imagine both outcomes. How will you feel if you give in and eat the food? How will you feel if you don’t?

3. Rate your craving. On a scale of 0-10, with 10 being the strongest, how intense is it?

4. Take three deep breaths.

5. Start tapping.

Side of the hand

Even though I have this intense craving and eating seems like the best solution, I am willing to accept myself and how I feel.

Even though this craving feels overwhelming and I don't think I can quiet it down, I deeply and completely accept myself.

Even though this craving is so strong and hard to ignore, I choose to relax and feel safe now.

Tapping through the points

Side of Eyebrow: This craving is so strong.

Side of Eye: It feels so overwhelming.

Under Eye: It's like my body needs this food.

Under nose: I feel like I have to eat it.

Chin: I really want to eat right now.

Collarbone: I'd feel so much better if I had this food.

Under arm: I really want to eat [insert food name] right now.

Top of head: I feel like I need it.

Eyebrow: I just can't ignore it.

Side of eye: I have to eat [insert food name].

Under eye: This craving is so intense.

Under nose: What is this craving really about?

Chin: It feels like my body needs [insert food name].

Collarbone: What if that's not what I really need?

Under arm: What if I just need a break?

Top of head: Maybe I'm craving rest.

Side of eye: But it's so hard to relax when I have this craving.

Under eye: I just can't relax until I eat [insert food name].

Under nose: Maybe there's another way to feel better.

Collarbone: I can release stress by tapping.

Under arm: I can let go of the stress and anxiety right now.

Top of head: I allow myself to relax in this moment.

Eyebrow: I can relax without food.

Side of eye: I don't need food to take a break.

Under eye: I can give myself space to breathe.

Under nose: Allowing myself to relax now.

Chin: Releasing this craving.

Collarbone: Letting it go.

Under arm: Releasing this craving from every cell in my body.

Top of head: Resetting my body.

Eyebrow: Releasing the craving.

Side of eye: Right now.

Under eye: Letting go.

Under nose: Feeling safe now.

Chin: Feeling grounded.

Collarbone: Making peace with this craving.

Under arm: And letting it go.

Check In

Stop and check in with yourself. How intense is the craving now, on a scale from 0-10? If needed, repeat the process until the craving no longer has a hold on you.

Why EFT Is So Effective for These Challenges

• It works on a mind-body level: EFT not only addresses your thoughts and feelings but also calms your body, breaking the cycle of emotional stress.

• It’s quick and portable: You can use EFT anywhere, whether you’re at work, at home, or feeling triggered in the moment.

• It creates lasting change: Over time, EFT helps rewire emotional patterns, so you respond differently to anxiety, overwhelm, or food-related stress.

With regular EFT practice, you can create more calm in your life, feel more in control of your emotions, and break free from the cycle of stress and binge eating. Alternatively, if you would like to work with me I would love to hear from you. Head over to the contact page and drop me a message.