Parenting can feel like a whirlwind of emotions, especially when you’re managing a child’s anxiety alongside your own. Moments of overwhelm can strike without warning—a meltdown in the middle of the grocery store, sibling squabbles that seem endless, or the dreaded homework battles. In these moments, it’s easy to feel helpless or reactive. That’s where the Emotional Freedom Technique (EFT), or tapping, can be a lifesaver. EFT is a simple, evidence-based tool that combines gentle tapping on specific acupressure points with verbal affirmations. It’s designed to help release emotional tension, calm the nervous system, and bring you back to a centered state. And the best part? It can be done in just a few minutes, making it perfect for those high-pressure parenting moments. Here are three quick EFT techniques to help you navigate overwhelming situations: 1) The “Mini Tap” for Instant Calm When emotions start to spiral, take a deep breath and try this: Acknowledge Your Feeling: Say out loud or to yourself, “Even though I’m feeling overwhelmed right now, I deeply and completely accept myself.” Tap Key Points: Using your fingertips, gently tap the following points while repeating the affirmation: - Side of the Hand (Karate Chop Point) - Top of the head - Eyebrow - Side of the Eye - Under the Eye - Under the nose - Under the mouth - Collarbone - Under the arm - Breathe: After a few rounds, take a slow, deep breath. Notice if the intensity of your overwhelm has shifted. This quick exercise can be done discreetly, even in public, to help you regain composure. 2) The “5-Tap Reset” for Grounding. Use this technique to ground yourself when chaos feels unmanageable: Find a quiet moment (even stepping into another room for 30 seconds). Tap on these points while repeating, “I’m safe, I’m present, I’m doing my best. - Side of the Hand (Karate Chop Point) - Top of the head - Eyebrow - Side of the Eye - Under the Eye - Under the nose - Under the mouth - Collarbone - Under the arm

Emotional Freedom Technique (EFT), or tapping, is a simple yet powerful tool that can help children manage anxiety, improve focus, and boost emotional resilience. But like any skill, tapping works best when integrated into a consistent routine. So, when and how often should kids use EFT? Let’s dive in. Why Routine Matters Children thrive on routine. A regular tapping practice not only helps them build confidence in using the technique but also provides a sense of predictability, which is especially important for kids dealing with anxiety. With consistent use, tapping becomes a trusted tool they can rely on whenever big emotions arise. Best Times to Tap Here are some optimal times to incorporate EFT into your child’s day: 1. Morning Start-Up Begin the day with a tapping session to set a positive tone. A quick round of affirmations like, “Even though I feel a little nervous about today, I deeply and completely accept myself,” can help your child feel calm and ready to face the day. 2. Before Bedtime Tapping before sleep is a great way to release any stress or negative emotions built up during the day. It helps kids relax and drift into restful sleep. 3. In the Moment For more immediate relief, encourage your child to use EFT whenever they feel overwhelmed—whether it's before a test, during a conflict, or at the onset of a meltdown. 4. After School Check-In A quick tapping session after school can help your child process their day and release any lingering stress or frustration. How Often is Enough? Tapping 1–3 times a day is ideal for most children, but the key is to stay flexible. Some days they might not need it at all, while other days they may benefit from extra sessions. The goal is to keep tapping accessible and enjoyable, not something that feels like a chore. How to Keep It Fun and Engaging - Use Visuals or Props: Younger kids might enjoy tapping along with a favorite stuffed animal or watching a colorful tapping chart. - Incorporate Play: Turn tapping into a game—counting how many rounds they can do or imagining the “worries” melting away with each tap. - Celebrate Progress: Acknowledge the moments when your child successfully uses EFT to calm themselves, building their confidence and motivation.

EFT is a science-backed technique that combines tapping on specific acupressure points with focused attention on emotions. By acknowledging their feelings and tapping on these points, kids can calm their nervous systems, reduce anxiety, and shift from feeling overwhelmed to grounded. The best part? EFT is simple enough for children to learn and practice on their own! Why Self-Soothing Skills Matter Children face many situations that can trigger anxiety—school tests, social pressures, or even the fear of the unknown. Without tools to manage these feelings, they can feel powerless. Self-soothing isn’t just about calming down; it’s about teaching kids they have control over their emotional responses. EFT gives children the ability to: - Recognize and name their feelings: This builds emotional awareness and intelligence. - Release negative emotions: Tapping helps dissolve stress and anxiety in the moment. - Feel empowered: Kids gain confidence knowing they have a tool to calm themselves anytime, anywhere. - The Power of EFT in Action Picture this: Your child is anxious about an upcoming presentation at school. Normally, they’d feel their stomach knotting up and their mind racing. But now, with EFT, they pause, take a deep breath, and begin tapping on the side of their hand. “I’m feeling nervous, and that’s okay,” they say while tapping. Slowly, they feel the tension ease. By the time they’ve finished a tapping round, they’re not just calmer—they’re ready to face their challenge head-on. How to Teach EFT to Kids Teaching EFT to kids is simple and fun. Here’s a quick guide to get started: 1. Explain It in Kid-Friendly Terms Tell them tapping is like pressing a “calm button” on their body. It helps their brain and body feel safe when they’re upset. 2. Identify the Feeling Encourage your child to name what they’re feeling, like “I’m scared” or “I’m mad.” 3. Start Tapping Show them how to tap gently on the EFT points: the side of the hand, eyebrows, side of the eyes, under the eyes, and so on. 4. Add Affirmations Guide them to say phrases like, “Even though I’m nervous, I know I’ll be okay,” while tapping. 5. Practice Together: Turn it into a daily habit or use it during challenging moments.

For children dealing with anxiety, bedtime can be particularly challenging as their minds are flooded with the worries of the day. As parents, seeing our children struggle with restlessness or even fear around bedtime can be heartbreaking. Fortunately, there’s a gentle, effective tool to help children release these worries and sink into a peaceful, restorative sleep: Emotional Freedom Technique (EFT), or tapping. EFT combines the principles of ancient Chinese acupressure with modern psychology. By gently tapping on specific points on the body, we can signal the brain to release stress and promote a sense of calm. Here, we’ll walk through a simple bedtime tapping sequence you can use to help your child unwind, calm their minds, and embrace sleep. Why EFT Before Bed? Sleep is essential for children’s development, both physically and emotionally. Yet, when they’re stressed, anxious, or over-stimulated, their bodies may find it hard to relax. This is where EFT shines. It’s not only effective but also empowering for children, giving them a tool they can use whenever they feel uneasy EFT’s tapping process helps: 1. Reduce tension and anxiety. 2. Create a sense of safety and calm. 3. Release lingering worries or fears from the day. 4. Help shift focus from negative to positive feelings. 5. EFT before bed can transform bedtime from a stressful experience into a soothing ritual that both you and your child look forward to. Bedtime Tapping Sequence for a Calmer, Restful Night Here’s a simple EFT sequence you can practice with your child as part of their bedtime routine. Aim for a calm environment—maybe dim the lights and play some soft, calming music to set the tone. Step 1: Identify the Emotion Have your child tune into what they’re feeling. Gently ask, “Is there anything on your mind that’s bothering you?” It might be school stress, fear of the dark, or simply feeling restless. This acknowledgment of their emotions is the first step to helping them let go. Step 2: Rate the Intensity of the Feeling

When kids are overwhelmed, EFT tapping can be a fast, fun way to help them find calm. By combining gentle tapping with simple, reassuring phrases, children can release stress and feel more grounded in minutes. Here are five kid-friendly tapping phrases you can use to turn anxious moments into peaceful ones. 1. "Even though I feel upset, I am safe right now." Perfect for when emotions run high! This phrase helps kids acknowledge their feelings while reminding them that they are in a safe place. 2. "It’s okay to feel this way—I can let it go." This phrase gives kids permission to feel their emotions without judgment. Tapping along reinforces the idea that it’s okay to release those heavy feelings. 3. "I can breathe, and everything will be okay." This one encourages deep breaths as they tap. Pairing breath with tapping helps reset the nervous system and promotes relaxation. 4. "I’m doing my best, and that’s enough." Perfect for perfectionist kids or those who feel pressured. It helps ease self-criticism and builds self-acceptance during stressful moments. 5. "I can handle this, one step at a time." When challenges feel overwhelming, this phrase reminds kids they don’t need to solve everything at once—they just need to take it step-by-step. How to Use These Phrases - Guide your child through the tapping points (eyebrows, under eyes, collarbone, etc.). - Repeat the phrase while tapping on each point. - Check in: Ask if their feelings have changed, and repeat if needed. - EFT tapping works best when it’s simple, fun, and consistent. By using these phrases, kids can quickly shift from feeling anxious to calm, building emotional resilience one tap at a time! Try them the next time your child needs a little help finding their inner peace.