Reduce Anxiety in Five Minutes

Reduce Anxiety in Five Minutes

Reduce Anxiety in Five Minutes

There are a lot of different ways to treat your anxiety.  Some common examples are lifestyle changes, mindfulness techniques, breathing exercises, or different types of talk therapy.   One way you can reduce your anxiety in five minutes is by EFT tapping.  EFT uses fingertip tapping on a numerous number of specific points in your body in order to reduce your anxiety over a certain thought or belief.

In this blog I will give you 5 steps to follow in order to balance your energy and decrease your stress.  EFT tapping is used to make a connection between your body and the damaging thoughts or emotions that you face.  Before you are able to make that connection you have to be willing to become aware of your own harmful thoughts.

Step 1: Identify Concern 

Identify what concern you want to address.  For example, that could be the anxiety you are experiencing over a recent health diagnosis.

Step 2: Rate Intensity of the Concern

When you start to think about that concern, rate it on a scale of 0-10 based on how much it is affecting you.  10 being that it is causing you a lot of distress and 0 being that it does not bother you at all.

The purpose of the scale is that you will be able to measure your anxiety level around the concern before you partake in the tapping exercise vs. after you finish it.

Step 3: Set up Statement

Before you begin tapping, you want to create a statement that you can use that narrows in on your problem.  The statement should consist of 2 different parts.

  1. Acknowledges the problem
  2. Promotes self-acceptance

An example could be “Even though I am afraid of not being good enough at my job, I deeply and fully accept myself.”

Step 4: Tapping Sequence

There are many different tapping points throughout your face and your body.  You will tap each one 5-7 times while completing the exercise.  For this specific activity you will be locating 9 individual tapping spots.

You will start with the karate chop point (on the side of your hand) and tap there with a couple fingers while repeating your set up statement. After that you will tap on these 8 points.

  1. Beginning of your eyebrow
  2. Side of your eye
  3. Under your eye
  4. Under your nose
  5. In between your mouth and chin
  6. Beginning of your collarbone
  7. Under your armpit
  8. Top of your head

While you are tapping at these spots you will want to have a statement that reminds you of your concern. This will help you stay focused. So if your set up statement was “Even though I am afraid of not being good enough at my job, I deeply and fully accept myself.” Your reminder statement could be “ I have anxiety about failing at my job.”

Step 5: Re-rate your distress level 

After you have finished the tapping sequence, you will then rate your anxiety over the same concern on a scale of 0-10. If your number was 8 in the beginning but now it is 4, that is great. The goal is to get your number down to 0, so you will want to continue with the sequence until that happens.  Sometimes your number may not get all the way down to 0 and that’s ok.  EFT can help you consistently lower the numbers and the more you practice the more effective it becomes.

Next Best Step– Contact Us and we CAN help!

If you found this helpful and are tired of dealing with the same issues only to get the same results we can help!  We CAN help you level up.  At New Vision Counseling and Consulting we have a team of therapists trained that would love to walk with you and equip you with to tools to build the life you want.  We can help you heal and break free from the issues that create suffering in your life. You can reach us at (405) 921-7776 or go to our website at to learn more about how we can best help you.

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Andrew BrownAndrew Brown
11:05 06 Feb 24
Shawn called me directly and sought out a resolution with me for a recent poor experience I had. He showed genuine care and consideration over the phone, and demonstrated he truly cares about the clients that come here and wants everyone to get the help they need. That's how it needs to be in any place helping others in God. God bless.
Andy EatonAndy Eaton
21:00 11 Oct 23
I totally recommend Josh Rhoades. He's helped me overcome a lot of anxiety and work-related stress and the effects it's had on me this year. For any guys out there wondering if they should go to counseling, you should definitely give Josh and New Vision a try.
Mark VonFeldtMark VonFeldt
12:04 23 Aug 23
I admit I didn't think I needed counciling but when I hit a tough period in life. Caleb McKean at New Vison Counseling was extrodinary in helping me out and providing encourgement, prespective and confidence. In addition, it was great seeing Shawn McGuire who consitantly provided an uplifting personality that’s just contagious.
Elizabeth ProtzmanElizabeth Protzman
11:41 24 May 23
My husband and I just wrapped up counseling with Shawn. And if you told me 6 months ago our family would be how we are now, I would have been in total disbelief. Shawn’s approach to counseling is next level and took us to new places we never thought that we could experience freedom and he put a light on places we never knew were still dragging us down.My husband (before counseling) had past trauma that weighed him down so heavily that his negative self talk was taking over his mental life. He was completely unable to be social anywhere, see positivity in anything, and talked with a super meek voice because he didn’t see worth in himself. We thought that “this is just his personality”, but Shawn was able to uncover the trauma that was holding him back and helped him break free of it. He now speaks with a voice to be heard and even he engages in social situations!I went through a terrible health scare while we were going through sessions. My optometrist thought that I had a tumor or fluid build up in my skull. Shawn helped me navigate all of the feelings that I kept shoving down. On my second session of talking about this medical situation, we really got to the root of my stress and behavior in this situation and in life. I felt a ton of weight lifted off of me in that moment just by digging out every root in my heart that wasn’t welcome there. Later that day (a Thursday) I had my MRI scans and that Sunday I woke up headache/migraine free for the first time in four months. Monday I got the news that nothing was there. I truly believe that God did a healing work in that therapy session. A physical healing of my body and a spiritual healing of my mind.Through all of this Shawn was not only there for just our counseling sessions, but when I was going through all of the medical stuff he would check in and see how everything was going. He recommended for my husband to go to a camp that absolutely played a part in changing my husband’s life. And all that I’ve shared is only the surface of all of the healing we received. I would have to write a novel for the rest, lol.If you’re looking for healing and willing to show up and put in the work…Shawn will help you get there.
Steve RodriguezSteve Rodriguez
14:25 06 May 22
New Vision Counseling and Consulting saved my marriage as they helped and are helping me deal with my issues with depression and anxiety. I have been taught new methods of dealing with these issues and they are life saving. I have enjoyed my experience with Shawn Maguire, the best therapist I could ask for, and feel this place is a Godsend. I never thought therapy would work for me but I was wrong and wish I had come here sooner. Excited for what the future holds.

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