Identify the issue: Begin by identifying the specific issue or emotion you want to address through tapping. It could be a negative emotion, a physical sensation, or a specific event that is causing you distress.

Rate the intensity: On a scale of 0 to 10, rate the intensity of the issue or emotion you identified. This will help you track your progress throughout the tapping process.

Setup statement: Create a setup statement that acknowledges the issue and affirms self-acceptance. The setup statement typically follows this structure: "Even though I have this [issue], I deeply and completely accept myself." Repeat this statement three times while tapping the karate chop point, which is the fleshy part on the side of your hand.

Tapping sequence: Tap with your fingertips on specific acupressure points on your body while repeating a relevant reminder phrase. The commonly used tapping points are:

While tapping each point, repeat a short reminder phrase that represents the issue or emotion you are addressing. For example, if you're feeling anxious, you might say, "This anxiety."

Repeat the tapping sequence: Go through the tapping sequence, starting with the eyebrow point and progressing through all the points, while repeating the reminder phrase. It is common to complete several rounds of tapping, addressing different aspects of the issue or emotion.

Reassess the intensity: After completing a round of tapping, pause and reassess the intensity of the issue or emotion. Rate it again on a scale of 0 to 10 and notice if there has been any change. If the intensity has decreased, you can continue tapping to further address any remaining aspects. If the intensity remains high, consider modifying your wording or seeking additional support.

Continue tapping until resolution: Continue tapping and repeating the sequence until the intensity of the issue or emotion reaches a low level or dissipates entirely. Adjust the wording of your reminder phrase as necessary to address any shifts or new aspects that arise during the process.