If you have searched for stress management techniques online, it is likely you have come across the phrase “dysregulated nervous system”. A dysregulated nervous is often a message from our body telling us that we need to slow down and check-in with ourselves. But how can we tell if we are experiencing dysregulation, and what can we do about it? This post will identify ways in which the nervous system may show signs of dysregulation and how the Emotional Freedom Therapy technique known as EFT tapping, or simply “tapping”, can be a quick and effective way to move your nervous system to a more regulated state. This technique is easy to learn and implement in your everyday life and more importantly, yields positive benefits in a short amount of time.
Signs of Dysregulation
Nervous system dysregulation can look different for everyone, and is often a combination of physical, emotional, and cognitive experiences. Physical symptoms may manifest as constant fatigue, chronic headaches, sleep disturbances, and stomach issues (1). Emotional symptoms may manifest as irritability, depressed mood, anger outbursts, and anxiety (1). Cognitive symptoms may manifest as brain fog, memory problems, or racing thoughts (1). Now may be a good time to take inventory if you have been experiencing any of these symptoms.
What is EFT Tapping?
EFT Tapping is a technique that combines the Western practice of cognitive restructuring through the reframing of negative thoughts, with the Eastern practices of acupressure points to stimulate the body’s natural calm response. Together, these techniques can lower cortisol, the stress hormone, and interrupt the “fight-or-flight” response by simultaneously tapping specific acupressure points while reframing a negative thought. Tapping begins with “acknowledging the problem you want to deal with” (2). The identified problem then becomes the content for a “setup statement” which is then reframed into a more empowering thought (2). This statement can be spoken internally or externally to oneself as you tap through each point of the body (2). Tapping sessions typically last anywhere between 3-5 minutes, with sessions lasting longer than five minutes seeing a slight decrease in cortisol in the body (2). As the session extends, cortisol continues to drop, with studies showing a decrease of cortisol by 24-43% after an hour (2).
How Do I Use Tapping?
Overview:
Step 1: Finding Your Reframe Statement
Step 2: Identifying Tapping Points
Step 3: Combining Your Statement With Tapping
Video: Visual for Tapping
Step 1: Finding Your Reframe Statement:
This step calls on the power of reframing our thoughts to move us from a place of negativity to a place of acceptance (2). Statements follow the same formula, "Even though [problem], [acceptance]”, such as “even though I am afraid, I accept this feeling” (2). The more specific the statement, the better!
Step 2: Identifying Tapping Points
The Tapping Solution has identified 9 tapping points that must be completed in sequential order. The first point begins by gently tapping the side of your hand. You could tap the side of the hand with two fingers or four fingers, whatever feels most comfortable for you. Next, tapping on each point 5-7 times, gently tap the eyebrows, side of eye, under eye, under nose, under chin, collarbone, under arm, finishing with the top of head.
Step 3: Combining your Statement and Tapping
Get comfortable and take a deep breath. For a more grounding breath, begin by inhaling through the diaphragm and then the lungs. Take four, or two fingers, and begin to tap on the side of the opposite hand, tapping 5-7 times while repeating your statement. You will continue to tap 5-7 times on each point while repeating your statement, beginning with the eyebrow point and continuing to the side of eye, under eye, under nose, under chin, collarbone, under arm, and finishing on the top of the head. Remember to use a gentle and light pressure, it does not take much to activate these pressure points and the key is to stay comfortable.
Tips
While research has shown that tapping on each point 5-7 times can be the most beneficial, try not to focus on counting how many taps you do on each point. Try to focus on your statement and what feels right for you. Some points may elicit more calm than others, feel free to tap in these spots longer than others! It is important to do several rounds of tapping, move through the sequential tapping points multiple times to activate an increasing sense of calm. As a fun experiment, rate your anxiety on a scale from 1-10 both before and after a tapping session to see how effective this method is for regulating your own nervous system. For more information on the science behind tapping, please use the provided resources below to do your own research. Happy tapping!
Example Tapping Scripts
“Even though I feel overwhelmed and stressed, I deeply and completely accept myself.” (2)
“Even though I lack confidence in myself, I choose to recognize and appreciate my worth.”(2)
“Even though I feel guilty about this, I'm open to forgiving myself.” (2)
“Even though I feel anxious and worried, I choose to feel calm and centered.” (2)
References
ACP. (2026, August 26). How to heal a Dysregulated nervous system | ACP. Associated Clinic of Psychology. https://acp-mn.com/about-acp/blog/how-to-heal-a-dysregulated-nervous-system/
The Tapping Solution. (2024, October 8). The basic tapping sequence for anxiety, step by step. The Tapping Solution Blog. https://www.thetappingsolution.com/blog/tapping-sequence-for-anxiety/#the-basics-of-the-tapping-process-for-anxiety