Visual support
A clear tapping points chart
A simple visual reference so you are not trying to remember every tapping point at once.
Free EFT tapping guide for beginners
Start EFT tapping without wondering if you’re doing it right.
Get the free Essential EFT Tapping Guide — a gentle visual guide that shows you where to tap, what to say, and how to begin with mild, current stress or everyday emotional tension.
Created for thoughtful beginners who want a calm, clear place to start — especially if overthinking, emotional overwhelm, or the pressure to “do it correctly” has made tapping feel confusing.
- A clear tapping points chart you can keep nearby
- A simple 5-step sequence to follow when you feel unsettled
- Gentle examples of what to say while tapping
- Safety reminders for beginning with mild, current concerns
Created by Kristin “Kay” Kraggerud, MSc — Accredited EFT Master Practitioner and trauma-informed Clinical EFT practitioner.
Essential EFT Tapping Guide
A gentle visual guide for beginners
Learn the basic tapping points, how to choose a focus, what to say, and how to begin safely without needing perfect words.
What you’ll get
A simple place to begin with EFT tapping.
Many people are curious about EFT tapping, but then get stuck wondering where to tap, what to say, or whether they are doing it properly. This guide gives you the basics in a clear, grounded way.
A beginner-friendly sequence
A gentle 5-step flow for choosing a focus, tapping through the points, and noticing what changes.
Simple words to use
Honest examples of what to say while tapping, without pretending you feel fine or forcing positive thoughts.
Gentle safety guidance
Clear reminders for starting with mild, current concerns — and when practitioner support may be a better fit.
A gentle reminder: EFT tapping does not have to feel dramatic to be useful. Small shifts — a deeper breath, a little less tightness, or a bit more steadiness — can be meaningful too.
This guide is for you if…
You want a gentle tool you can actually use in real life.
This is not meant to be a complicated emotional process or a perfect self-help routine. It is a simple starting point for beginners who want to begin carefully.
You are new to EFT tapping.
You want a simple, calm explanation of where to tap and how to begin without needing to figure it all out first.
You tend to overthink.
You want clear steps without needing perfect words, a perfect setup, or the “right” emotional starting point.
You want gentle self-support.
You want a body-based tool for stress, emotional overwhelm, and everyday tension that does not require forcing yourself to be positive.
Begin gently
Self-tapping is best used with something mild, current, and specific.
EFT tapping can be a beautiful self-support tool, but you do not need to start with the biggest or most painful thing you carry. This guide is designed to help you begin with smaller, everyday moments first.
Start small
Choose one mild, current concern instead of starting with a traumatic memory or something that feels overwhelming.
Stay honest
Use words that match what you actually feel, rather than trying to talk yourself into calm.
Notice gently
Pay attention to small changes in your breath, body, thoughts, or emotional intensity.
For deeper, more complex, or trauma-related patterns, practitioner support may be a better fit. This guide is educational and supportive in nature and is not crisis support, therapy, medical care, mental health treatment, or diagnosis.
About Kay
A gentle, grounded approach to EFT.
I’m Kristin “Kay” Kraggerud, MSc — a trauma-informed Clinical EFT practitioner and mind-body coach.
I support capable, self-aware women who may look calm on the outside while carrying anxiety, overthinking, self-doubt, emotional overwhelm, or the feeling of being constantly “on” inside.
Credentials include:
Accredited EFT Master Practitioner · Clinical EFT Levels 1–2 · Advanced EFT Level 3 · additional training focus in Complex Trauma & PTSD, Inner Child Healing, and Picture Tapping Technique.
Accredited EFT Master Practitioner · Clinical EFT Levels 1–2 · Advanced EFT Level 3 · additional training focus in Complex Trauma & PTSD, Inner Child Healing, and Picture Tapping Technique.
New to EFT?
EFT tapping is a gentle mind-body practice.
EFT tapping combines light tapping on specific points with focused attention on what you are feeling, thinking, or noticing in your body.
The goal is not to talk yourself out of your feelings or force yourself to “be positive.” The guide helps you begin with something specific and manageable, so tapping can feel steady rather than overwhelming.
Want more support?
Self-tapping is a good beginning. Private support is available when you need more.
If the same emotional patterns keep coming back — anxiety, overthinking, self-doubt, emotional overwhelm, people-pleasing, or old reactions that feel hard to shift — private Clinical EFT support may be a better next step.
No pressure. No rush. Start with the free guide, and take the next step only when it feels right.