A Complete Guide to Anxiety Relief with EFT Tapping & Chinese Medicine
As someone who has worked with hundreds of clients over the years, I’ve come to see anxiety not as a mysterious foe that suddenly descends from nowhere, but as a message from the body.
When your mind is racing, your chest tightens or your stomach churns, your nervous system is telling you that something needs attention. In this guide I’ll take you through what anxiety actually is, how it shows up in the body, and—most importantly—practical ways to calm your system using EFT tapping and Chinese medicine.
We’ll also touch on the science behind these practices so you feel confident applying them. Along the way you’ll see references to related articles that go deeper into specific areas such as the symptoms and causes of anxiety, different types of anxiety disorders, the gut–brain axis and diet, exercise and breathwork, personal stories, and guided sleep practices.
Understanding Anxiety
What is an anxiety disorder?
Anxiety itself is a normal human emotion. We evolved to feel anxious in response to threats and stressful situations. A moderate amount of anxiety can sharpen our senses and help us avoid danger or prepare for important events. However, when anxiety becomes chronic and disproportionate to the situation, it may be part of an anxiety disorder.
The Cleveland Clinic explains that an anxiety disorder is a mental health condition where you respond to certain things or situations with fear and dread, along with physical symptoms such as a racing heart and sweating[1]. An anxiety disorder goes beyond the occasional nerves you feel before a speech or exam; it interferes with daily life and your reactions are often out of proportion to the circumstances[1].
Types of anxiety disorders
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM‑5), there are several distinct anxiety disorders[2]. These include:
Generalized Anxiety Disorder (GAD). Persistent, excessive worry about everyday issues—health, finances, work or chores—often accompanied by an ongoing feeling of dread[2].
Agoraphobia. Intense fear of situations where escape might be difficult; people with agoraphobia avoid crowds, open spaces or unfamiliar places[3].
Panic Disorder. Recurring panic attacks that come on suddenly and aren’t related to another condition[3].
Specific Phobias. Severe fear of a particular object or situation—heights, flying, spiders—that disrupts life[3].
Social Anxiety Disorder. Fear of being judged or negatively evaluated in social situations[3].
Separation Anxiety Disorder. Excessive fear or worry when separated from a loved one[3].
For a deeper exploration of the signs and underlying causes of these disorders—as well as conventional treatments—see my other article “Symptoms, causes and treatments of anxiety.”
What anxiety feels like in the body
The experience of anxiety isn’t just mental—it’s deeply physical. The sympathetic nervous system releases stress hormones that prepare you for “fight or flight.” Heart rate increases, breathing becomes shallow, muscles tense and the digestive system may slow down or go into overdrive. Chronic anxiety can leave you feeling wiped out, jittery or perpetually on edge.
How Anxiety Affects Your Body and Mind
The gut–brain connection
One of the lesser‑known aspects of anxiety is its relationship with the gut. Your intestines contain trillions of bacteria collectively known as the gut microbiome. When the balance of bacteria is disrupted (a condition called dysbiosis), it can impact mental health. A news article reviewed by medical experts notes that individuals diagnosed with dysbiosis are more likely to experience anxiety disorders; too many pathogenic (“bad”) bacteria can lead to digestive symptoms like abdominal pain, bloating and food sensitivities[4]. The study referenced in the article found that significant changes in gut microbiota composition were strongly associated with anxiety symptoms[4]. In other words, your gut bacteria send signals to your brain, and when those signals are out of balance you may feel more anxious.
Chinese medicine has long understood this gut–brain relationship. In traditional theory, the Spleen (which corresponds broadly to the digestive system) is responsible for transforming food into energy and nourishing the mind. When the Spleen is weak—often due to worry, overthinking or poor diet—people can experience digestive issues and excessive rumination. In my other post (coming soon) “Diet, caffeine and the gut–brain axis: can food reduce anxiety?” I delve into how certain foods, caffeine and the microbiome influence anxiety and how supporting your digestion can improve mental clarity.
Anxiety, sleep and your immune system
Anxiety often goes hand‑in‑hand with sleep problems. The Sleep Foundation points out that excess worry and fear make it harder to fall asleep and stay asleep, and sleep deprivation can worsen anxiety, creating a negative cycle[5]. They note that anxiety disorders are among the most common mental health problems, and insufficient sleep has far‑reaching negative effects on overall health[5]. When you don’t sleep well, your body releases more stress hormones and inflammatory chemicals, weakening the immune system. Chronic insomnia combined with anxiety leaves you more susceptible to infections and can exacerbate digestive issues or pain.
One of my other articles (to be published soon), “Guided sleep meditations and journaling prompts for anxious minds,” offers practical exercises to unwind before bed. Another, “How anxiety affects mental and physical health,” explores the relationship between chronic stress, digestion, sleep and immunity in more detail.
The energy of emotions
From a holistic perspective, emotions are energetic states that move through the body. In Chinese medicine, anxiety relates to Qi stagnation, meaning the natural flow of energy is blocked. Symptoms like a tight chest, throat constriction or shallow breathing indicate that Qi is stuck in the Liver and Lung channels. Over time, this stagnation can cause heat, leading to irritability, insomnia, digestive disturbance and hormonal imbalance.
EFT Tapping: Science & Practice
What is EFT?
Emotional Freedom Techniques (EFT), often referred to as tapping, is a body‑mind method that combines cognitive affirmations with stimulation of acupressure points. WebMD describes EFT as drawing on principles of acupuncture and acupressure—it stimulates energy pathways to improve energy flow[6]. The basic sequence involves:
Identify the issue and rate your distress. Acknowledge what’s bothering you and give it an intensity rating (1–10).
Choose a setup statement. You say something like, “Even though I feel this anxiety, I deeply and completely accept myself,” while tapping on the karate‑chop point on the side of your hand.
Tap through the points while using a reminder phrase. Moving through specific acupoints on the face, chest and hands, you repeat a short phrase to keep your mind focused[7].
Reassess your distress. After one round, rate your level of anxiety again and repeat the tapping until it decreases.
Scientific evidence for EFT
Studies have found that true EFT is more effective than sham tapping or conventional treatments for reducing psychological distress. In a review cited by WebMD, EFT lowered heart rate, blood pressure and cortisol (the primary stress hormone)[8]. Another analysis showed that people using EFT improved more than those receiving traditional therapies for anxiety[9]. EFT has also been used with war veterans, victims of violence, teachers, children, cancer patients and survivors of natural disasters[10]. Its advantages include being painless, low‑cost, easy to learn, quick and drug‑free[11]—all reasons I love teaching it to clients.
EFT in practice
Unlike talk therapy, which relies heavily on conscious cognition, tapping works with the body to calm the amygdala and limbic system. By manually stimulating the same meridian points used in acupuncture, EFT sends a “safety signal” to the brain. You may feel tingling, yawning or a wave of relaxation as tension melts away.
In another post (coming soon) “Exercise, breathwork and EFT tapping for anxiety relief,” we provide a complete routine you can follow at home. It combines gentle movement, breath awareness and tapping to discharge pent‑up energy from your body.
Chinese Medicine Approaches to Anxiety
Acupuncture and herbal formulas
Traditional Chinese medicine (TCM) looks at anxiety through the lens of balance: harmony among organ systems, Qi flow and yin–yang dynamics. Treatments often include acupuncture, herbs, dietary changes, Qigong and meditation. Acupuncture is particularly well‑researched for anxiety; a network meta‑analysis found that acupuncture therapy has beneficial effects compared to control conditions (sham treatments) for generalized anxiety disorder and reduces anxiety symptoms—although results vary depending on the study design[12].
Herbal formulas are another key component. Xiao Yao San (Free and Easy Wanderer) is a classic blend used to relieve stress, depression and anxiety. Memorial Sloan Kettering Cancer Center lists its purported uses and benefits as depression, anxiety and stress, as well as mood and fatigue symptoms in peri‑menopause[13]. The site notes that mechanisms underlying its biological effects are still being studied, but it may regulate metabolic pathways involved in glutamate and arginine biosynthesis[12]. A meta‑analysis of nine clinical trials found that Xiao Yao San combined with medication and taken alone improved sleep quality and relieved anxiety, though the authors called for larger, more rigorous trials[14]. The formula contains herbs like bupleurum root, white peony, licorice and ginger, all of which harmonize the Liver and Spleen and soothe emotional tension[15].
Other formulas used for anxiety include Jia Wei Xiao Yao San (Augmented Free and Easy Wanderer) for heat signs and Suan Zao Ren Tang (Sour Jujube Seed Decoction) for insomnia. Always consult a qualified practitioner when using herbal formulas, as quality and dosage vary.
Qi stagnation and treatment strategies
From a TCM perspective, anxiety often stems from Liver Qi stagnation (unexpressed frustration, repressed anger, lack of movement) and Heart–Spleen deficiency (overthinking, poor diet, lack of nourishment). Acupuncture points like Liver 3 (Taichong), Pericardium 6 (Neiguan) and Heart 7 (Shenmen) are commonly used to move Qi and calm the spirit. Herbal formulas, dietary changes (avoiding excessive caffeine, sugar and processed foods), and mind‑body practices like Qigong or Tai Chi support long‑term balance.
Integrating Eastern & Western Approaches
Listening to your body
Western medicine offers valuable tools for understanding anxiety at a physiological level—neurotransmitters, stress hormones and cognitive patterns. Eastern practices teach us to view the body as an interconnected system where emotions, digestion and energy flow are inseparable. When we integrate both perspectives, we gain a holistic roadmap for healing.
For example, if your anxiety manifests as digestive discomfort and bloating, addressing the gut microbiome through diet (fermented foods, fiber), reducing caffeine and sugar, and supporting the Spleen can provide relief. Meanwhile, tapping on specific points while acknowledging your worries calms your sympathetic nervous system and helps you feel grounded. This synergy is why I incorporate EFT with Chinese medicine in my practice.
Lifestyle habits that reduce anxiety
Mindful movement: Regular exercise helps metabolize excess stress hormones. Practices like walking, yoga, Tai Chi or Qigong move stagnant Qi and foster calm.
Breathwork: Slow, diaphragmatic breathing activates the parasympathetic nervous system. Even five minutes of coherent breathing can lower anxiety.
Sleep hygiene: Keep a consistent bedtime, limit screens at night and create a relaxing pre‑sleep routine. If racing thoughts keep you awake, try the tapping routine from “Guided sleep meditations and journaling prompts for anxious minds.”
Nourish your microbiome: Incorporate fiber‑rich vegetables, fermented foods (kimchi, sauerkraut), and avoid excessive caffeine or sugar. Our cluster post on the gut–brain axis explores this in depth.
Self‑acceptance: A core component of EFT is accepting oneself despite the anxiety. Instead of resisting feelings, acknowledge them gently: “Even though I feel anxious, I deeply and completely accept myself.” Paradoxically, acceptance often leads to release.
Professional support: For persistent anxiety disorders, work with a licensed mental health professional, acupuncturist or herbalist. Medication and psychotherapy can be life‑saving for some; these natural approaches complement, not replace, medical care.
Next Steps & Further Reading
This guide offers an overview of how anxiety manifests and how EFT and Chinese medicine can help. To dive deeper, I will post more articles on these subjects soon. They include:
Symptoms, causes and treatments of anxiety: Learn the basics, from physical and emotional signs to underlying causes and evidence‑based treatments.
How anxiety affects mental and physical health: Discover how chronic anxiety influences digestion, sleep and the immune system.
Different types of anxiety disorders and when to seek help: Get clarity on GAD, panic disorder, social anxiety, specific phobias and more, plus signs that professional help is needed.
Diet, caffeine and the gut–brain axis: can food reduce anxiety?: Understand how what you eat affects your mood through the gut–brain connection.
Exercise, breathwork and EFT tapping for anxiety relief: Follow an actionable routine combining movement, breathing and tapping.
Personal stories of overcoming anxiety with EFT: Hear inspiring accounts from people who have used tapping and holistic practices to regain peace.
Guided sleep meditations and journaling prompts for anxious minds: Try meditations and prompts designed to quiet your mind before bed, linking to our sleep improvement pillar.
Final Thoughts
Anxiety is part of being human. It becomes a problem when it hijacks your life and disconnects you from your body’s wisdom. EFT tapping and Chinese medicine offer gentle yet powerful ways to listen, release and restore balance. By exploring how anxiety affects your digestion, sleep and energy systems, and by using tools like tapping, herbs and lifestyle changes, you can cultivate resilience and ease.
Remember, healing is a journey—start where you are, be patient with yourself, and use the resources available to you.
Michael Hetherington
[1] [2] [3] Anxiety Disorders: Causes, Symptoms, Treatment & Types
https://my.clevelandclinic.org/health/diseases/9536-anxiety-disorders
[4] What is the Connection Between Gut Health and Anxiety?
[5] Anxiety and Sleep
https://www.sleepfoundation.org/mental-health/anxiety-and-sleep
[6] [7] [8] [9] [10] [11] EFT Tapping: What Is It and Does It Work for Stress?
https://www.webmd.com/balance/what-is-eft-tapping
[12] [13] Xiao Yao San | Memorial Sloan Kettering Cancer Center
https://www.mskcc.org/cancer-care/integrative-medicine/herbs/xiao-yao-san
[14] [15] Xiao Yao San: Benefits, Side Effects, and Preparations
https://www.verywellhealth.com/xiao-yao-wan-88943