“Tapping” Into Confidence
How a Simple Technique Can Quiet Your Inner Critic
When you hear about "tapping," it might sound like something mystical, akin to energy healing with crystals. In reality, it's a grounded therapeutic technique with a growing reputation for its high success rate in managing anxiety and building confidence. So, what exactly is it, and how can it help you speak and present with more assurance?
What is Tapping?
Tapping, clinically known as Emotional Freedom Techniques (EFT), is a powerful mind-body practice that combines two proven modalities:
Acupressure: Lightly tapping with your fingertips on specific meridian points on the body (on the face, chest, and hands).
Cognitive Therapy: Verbally acknowledging your specific stress or self-doubt while undergoing the tapping process.
The goal is to send calming signals to the brain's stress centers (like the amygdala), helping to release emotional blockages and restore balance to the nervous system. Think of it as a psychological version of acupuncture, but completely free and something you can do yourself, without needles.
How Tapping Builds Unshakeable Confidence
Having confidence means more than just thinking positive thoughts. True confidence is actually about quieting the negative thoughts that hold you back. Tapping is uniquely effective for this. Here's how it can help you:
Silences Your Inner Critic. That voice that says, "You're going to mess up," or "They won't listen to you"? Tapping helps you acknowledge that critic and then turn down its volume, allowing your authentic, capable voice to come through.
Reduces Performance Anxiety. Tapping calms the nervous system and reduces cortisol levels. This physiological shift prevents anxiety from hijacking your ability to communicate clearly and confidently.
Releases Limiting Beliefs. Many of us operate on subconscious beliefs like "I'm not good enough" or "I don't deserve to be here." Tapping helps surface and neutralize these deep-seated narratives, making space for empowering beliefs like "I am capable and prepared."
Helps You Embrace Imperfection. A key insight from tapping is the realization: "It's okay if I mess up." By releasing the paralyzing fear of failure, you relax into the moment. Ironically, this acceptance of imperfection leads to fewer mistakes and a more authentic, connected delivery.
The Science Behind the Tapping
While EFT is still being explored, the evidence is compelling. Research, including a 2023 meta-analysis, has found that EFT significantly reduces symptoms of anxiety, PTSD, and stress. Studies show it can improve heart rate variability (a sign of a resilient nervous system) and lower cortisol levels. Brain imaging studies suggest that tapping stimulates the amygdala and hippocampus, helping to regulate our emotional response to fear and stress.
👉How to Get Started: A Simple Tapping Exercise for Confidence
You can try this simple technique before your next meeting or presentation.
Identify the Feeling: Name the specific anxiety or doubt. (e.g., "I'm nervous about this presentation and I'm afraid I'll sound robotic.")
Rate the Intensity: On a scale of 0-10, how strong is this feeling?
The Setup: Using two or three fingers, tap consistently on the side of your hand (the "karate chop" point). Repeat a setup phrase that acknowledges the problem and offers self-acceptance:
"Even though I'm so nervous about this presentation and I'm afraid I'll sound robotic, I deeply and completely accept myself."
Repeat this three times.
The Tapping Sequence: Now, tap about 5-7 times on each of the following points while keeping your mind focused on the feeling of anxiety:
Eyebrow | Side of Eye | Under Eye | Under Nose | Chin | Collarbone | Under Arm | Top of Head
Reassess: Take a deep breath. Now, rate the intensity of your anxiety again on the 0-10 scale. Most people feel a noticeable reduction. Repeat the sequence until the intensity feels manageable or reaches zero.
By integrating this simple practice, you're physically teaching your body to feel safe and capable under pressure, allowing your true knowledge and personality to shine.