How To Tap Your Way to Calm and Clarity

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Aug 14, 2025

Minnie Phan, an illustrator and author of The Yellow Áo Dài, shares her creative journey and the power of Emotional Freedom Technique (EFT) for mental health. Minnie reveals how tapping can ease stress and enhance emotional awareness. She discusses using this technique to connect with her emotions and foster resilience, linking creativity with personal healing. The conversation explores the scientific foundations of EFT, illustrating its impact on the body's nervous system and how it can be a valuable tool for self-care.

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ANECDOTE

Artist Finds Calm During Creative Overwhelm

Minnie Phan used EFT when she felt emotionally and creatively overwhelmed and rated her nervousness before and after tapping.
She reported her anxiety dropping from about a 5 to a 1 after the brief guided tapping.

ADVICE

Start With A Clear Setup

Identify a single feeling or sensation and rate its intensity before you start tapping.
Repeat a setup phrase like "I feel anxious, but I fully and completely accept myself" while tapping and breathing slowly.

ANECDOTE

Accepting Family Trauma To Move Forward

Minnie links EFT to processing family and refugee trauma, saying acceptance allowed her to move forward.
She uses the phrase "I fully and completely accept myself" to accept family history and make clearer creative choices.

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There’s a tapping practice shown to ease stress, balance emotions, and support healing. We explore the science behind Emotional Freedom Technique, or EFT.

Summary: Emerging research shows that a body-tapping technique called Emotional Freedom Technique, or EFT, can help calm the nervous system, improve emotional awareness, and support healing from trauma. In this episode of The Science of Happiness, we follow illustrator Minnie Phan's journey of using this evidence-based practice to connect with herself, care for her mental health, and create from a place of resilience.

How To Do This Practice:

Identify the issue: Choose one specific feeling, thought, or physical sensation that’s bothering you, such as stress, sadness, or tension in your body.
Rate the intensity: On a scale of 0 to 10 (with 10 being the most intense), rate how strongly you feel it right now. This will help you notice changes as you tap.
Create your setup statement: Say a phrase that names your feeling and affirms self-acceptance, such as: "Even though I feel anxious, I fully and completely accept myself."
Gently tap 5–7 times on each point: Side of hand, inner eyebrow above your nose, side of eye, under eye, under nose, chin, collarbone, under arm, and top of head.
Repeat while tapping: As you tap each point, repeat a shortened reminder phrase (e.g., “I feel anxious” or “I accept myself”) while taking slow, steady breaths.
Reassess and repeat if needed: Pause, take a breath, and rate your intensity again. Continue another round or two until you notice a shift toward more calm or ease.

Scroll down for a transcription of this episode.

Today’s Guests:

MINNIE PHAN is an illustrator and publisher of the picture book, The Yellow Áo Dài. Phan has also collaborated with Pulitzer Prize winning author Viet Thanh Nguyen on the book, Simone.

Learn more about Minnie Phan here: https://www.minniephan.com/

Follow Minnie Phan on Instagram: @minnie_phan

DR. PETA STAPLETON is a world-leading researcher in the Emotional Freedom Technique.

Learn more about Dr. Peta Stapleton here: https://www.petastapleton.com/

Follow Dr. Peta Stapleton on LinkedIn: @petastapleton

Related The Science of Happiness episodes:

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

The Science of Humming: https://tinyurl.com/4esyy6nd

Related Happiness Breaks:

Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x

The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/psmskjyp