Anger is a universal emotion — something we all grapple with. For some, it’s a fleeting feeling that pops up now and then; for others, it’s a daily companion.
So, what do you do when you’re angry?
How do you manage it?
Do you resolve it thoroughly or do you cope with it until it passes by, just for it to come back again?
Common responses include:
- Yelling at your spouse, kids, or family members.
- Distracting yourself and pushing those feelings down.
- Giving the silent treatment to the person who’s triggered you.
- Or, opting for a healthy walk to cool off.
There is another way
What if there’s a gentler, more effective way to address your anger? A method that can help you every single time? All it requires is a little time, patience, and your hands!
Enter EFT, or Emotional Freedom Techniques. This evidence-based mind-body tool allows you to process difficult emotions like anger, fear, anxiety, and grief. Often referred to as EFT Tapping, this technique involves gently tapping on specific acupuncture points on your body — primarily on your hands and face
Here’s the magic (aka, science)
EFT Tapping sends calming signals to the amygdala, the brain’s fear and pleasure center, which is also responsible for processing anger. A 2020 study found EFT to have an average of 43% reduction in cortisol levels in just 1 hour of tapping.
Imagine having a go-to tool for those moments of anger that doesn’t require anyone else or a special setting — just you, some time, and your fingertips!
With just a few taps, you can not only soothe your anger but also delve deeper to uncover its root causes, leading to lasting changes in your life. Plus, EFT helps you gain clarity about your feelings which can help you be more mindful the next time you get angry. With mindfulness, you can take a pause between the stimulus (that makes you angry) and your behavior, choosing healthy, constructive behaviors to channel your anger into.
Are you ready to tap?
Now that you know how tapping can help you when you’re too angry to do anything else, let’s dive into how to tap.
Before we dive in, a quick disclaimer:
While EFT has shown remarkable results in clinical studies, it should never replace medication, treatments, or therapies. Think of it as a supplement, not a replacement.
Also be careful not to overwhelm yourself by tapping on too many issues at once. EFT can bring up too much to the surface of your conscious mind too quickly. If you feel overwhelmed, pause tapping on the issue, and tap silently, taking a breath at each point.
If you have a history of trauma or find intense emotions surfacing, consider working with a certified EFT Practitioner, who can keep you safe from re-traumatization while also addressing your presenting issues. Take complete responsibility for your mental health and well-being.
Let’s get to it: How to tap on anger
Follow the steps described below to tap on your anger and reduce it. Sometimes, you may find anger rising in intensity before reducing. To learn the tapping points accurately, click here.
- Measure Your Anger: Rate your anger on a scale of 0 to 10 before you start. 0 is “no intensity at all”, and 10 is “maximum possible intensity”.
- The Setup Statement: Tap on the side of your hand (SOH) point and say out loud, “Even though I feel angry, I deeply and completely accept myself.”
- Tap on Reminder Points: Tap through the reminder points while stating out loud, “I feel angry.”
- Measure: the intensity of your anger again on a scale of 0 to 10.
This was one round of EFT Tapping, from the side of hand (SOH) point to the underarm (UA) point.
Repeat for round 2, incorporating any new information that may have come into your awareness in the previous round, such as the reason for your anger, how anger shows up in your body, or visuals representing anger. For example,
- Setup: “Even though I feel angry because my boss yelled at me, I deeply and completely accept myself”.
- Reminder Points: “I feel angry because my boss yelled at me.”
- Measure: Measure your anger once again on a scale of 0 to 10.
Repeat for a few more rounds until you anger comes down to less than 4.
When to stop tapping
Sometimes, some may find that practicing EFT on their own feels more overwhelming than calming. If you’re new to EFT Tapping or if there are unresolved issues related to anger, you might need additional support.
In such cases, stop tapping. You can tap silently while taking a breath at each point to help calm yourself.
If you frequently feel overwhelmed while tapping on anger, consider reaching out to a certified EFT Practitioner. This may indicate underlying issues that require a more structured approach to achieve resolution.
Managing anger is a journey
And, EFT can be a powerful ally along the way. Reflect on your experiences and consider how EFT Tapping might help you navigate your emotions. If you find yourself struggling, don't hesitate to connect with a certified EFT Practitioner for support. You may search the directory of practitioners at EFT International
here, or reach out to me at healingwithooha@gmail.com.
Happy Tapping!
About the author:
Ooha Maruri is a certified EFT Practitioner, Mindfulness Facilitator & Counselor based in Hyderabad, India. She loves to help her clients heal and live life fully, through self-connection and connection with the present moment.
