Tapping is a gentle, practical way to calm a busy brain, and it can be especially helpful for neurodivergent minds.
If you live with a neurodivergent brain — ADHD, autism, dyslexia, dyspraxia, or anything else that means your brain works a little differently — you’ll know how exhausting it can be when your nervous system doesn’t seem to switch off.
Maybe your thoughts race at 100mph.
Maybe you feel everything too much, all at once.
Maybe you struggle to rest, even when you’re shattered.
That’s not because you’re doing anything wrong. It’s because your brain and body are wired for intensity, sensitivity, and speed. That wiring comes with strengths — but it also needs care.
One gentle, practical tool that can help is something called tapping.
What is tapping?
Tapping — sometimes called Emotional Freedom Technique (EFT) — is a mind–body tool that involves gently tapping with your fingertips on specific acupressure points on your face and upper body.
While you tap, you focus on whatever you’re feeling — anxiety, shame, overwhelm, panic, exhaustion — and speak calming, accepting words to yourself.
It’s a bit like acupuncture, but without needles. And it’s something you can learn to do yourself, any time, anywhere.
Why tapping can help neurodivergent minds
Tapping has been shown in research to lower cortisol (the stress hormone), reduce anxiety, and support emotional regulation. But beyond the science, here’s why it’s especially useful if you’re neurodivergent:
🧠 It soothes a dysregulated nervous system
Many neurodivergent people live with a nervous system that’s always “on”. Tapping helps signal to the body: you’re safe now. It invites your system out of fight, flight, freeze or fawn — and into rest, regulate, repair.
✋ It gives calming sensory input
The rhythm and pressure of tapping can be grounding and satisfying. If you’re someone who stims, fidgets or craves predictable sensory feedback, tapping can offer that in a structured, soothing way.
🔁 It interrupts spirals
If your mind tends to spiral into anxious “what ifs” or shame-based loops, tapping gives your hands and voice something purposeful to do. That breaks the loop and helps you re-centre.
💛 It builds self-compassion
Tapping often includes phrases like:
“Even though I feel anxious, I accept myself.”
“It’s okay to feel this.”
“I’m doing the best I can.”
This is powerful if you live with rejection sensitivity, low self-esteem, or an inner critic that’s always on your case. It gives you a script for kindness — even when you don’t feel it yet.
How to try tapping: a step-by-step guide
You don’t need any equipment. Just your hands, your breath, and a bit of willingness to try.
Here’s a simple routine you can follow when you’re feeling overwhelmed, anxious or emotionally “too full”:
1. Notice what you’re feeling
Pause for a moment. Ask yourself: What am I feeling right now?
You might name an emotion (e.g. “I feel panicked”) or a body sensation (e.g. “My chest feels tight”).
There’s no right or wrong — just name whatever is true for you.
2. Rate the intensity
Give your feeling a number from 0–10.
0 = calm.
10 = at the very edge of what you can tolerate.
This helps you track what changes as you tap.
3. Tap through the points
Use two or three fingers to gently tap 5–7 times on each of these points, in this order:
- Side of the hand (karate-chop edge)
- Eyebrow (just above the inner edge of your eyebrow)
- Side of the eye
- Under the eye
- Under the nose
- Chin
- Collarbone
- Under the arm (about 10 cm below your armpit)
- Top of the head
Breathe slowly as you tap. There’s no rush.
4. Say a calming phrase as you tap
As you tap each point, say something kind, simple and accepting. For example:
- “Even though I feel overwhelmed, I’m safe in this moment.”
- “It’s okay to feel what I feel.”
- “My body is allowed to slow down.”
- “I’m doing my best.”
You can repeat the same phrase at each point, or let it change slightly as you go.
5. Check in again
After a round or two of tapping, pause.
Notice: Has the number changed? Has anything shifted in my body?
If the number is still high, that’s okay. You can keep tapping, change the phrase, or take a break. Sometimes the first shift is subtle — a sigh, a yawn, a tiny bit more space in your chest.
When to use tapping
You can use tapping:
- Before bed, if your brain won’t switch off
- When you feel overstimulated or “too full”
- After a meltdown or shutdown
- During a panic attack
- Before or after difficult conversations
- When your inner critic is shouting
- As part of a daily regulation routine
Even 1–2 minutes can help. It doesn’t need to be perfect. And you don’t need to believe it will work for it to begin working.
Where to find guided tapping routines
If you’d rather follow along than remember the points yourself, there are lots of great guided tapping routines online. Here are a few accessible options:
- 🎧 The Tapping Solution app – free and paid versions, with routines for anxiety, sleep, overwhelm, self-acceptance and more.
- 📺 Brad Yates on YouTube – short, clear, friendly videos on all sorts of emotions.
- 📱 Insight Timer – search “EFT” or “tapping” to find guided audio from different practitioners.
- 🌿 Jessica Ortner’s videos and podcast – focused on gentle, affirming tapping, often for sensitive nervous systems.
- 💬 If you work with a counsellor or coach, ask if they can guide you through a personalised tapping session tailored to your needs.
Final thoughts
Tapping isn’t a magic cure. It won’t erase trauma, stop meltdowns, or make you suddenly “neurotypical”. But it can help you:
- slow your nervous system
- feel safer in your body
- create space between you and overwhelm
- practise self-kindness
And that’s no small thing.
If you’ve ever wished for a simple, portable way to calm your brain when it’s going too fast — tapping might be worth a try.
