Tapping into Harmony during Perimenopause

Perimenopause can feel like a rollercoaster—hot flashes, mood swings, brain fog, sleep disturbances, and anxiety are just a few of the symptoms that can disrupt daily life. For many women, this transition brings increased stress, which can intensify physical discomfort. While lifestyle changes and medical interventions can help, an often-overlooked yet highly effective tool for relief is Tapping, or Emotional Freedom Techniques (EFT).

16 years ago, I was introduced to Tapping as a great way to alleviate road rage and mood swings before I even knew they were part of my perimenopause experience. I found it immediately effective, and have used it every day since for a myriad of tasks like setting a daily intention, tapping away joint pain, and helping me dissolve tension after a particularly hard day. Tapping is so simple, yet incredibly powerful as a mind-body practice. It involves gently tapping on specific meridian points while focusing on emotional or physical discomfort. Sound weird? I confess that it felt weird the first few times, but Tapping has been scientifically proven to reduce stress, regulate emotions, and even alleviate physical symptoms—all of which make it an ideal tool for women navigating the challenges of perimenopause.

What’s a meridian, you ask?

Understanding Tapping and How It Works

EFT Tapping is based on principles of traditional Chinese medicine, cognitive behavioral therapy (CBT), and exposure therapy. It works by stimulating acupressure points, sending calming signals to the brain to calm the fight or flight response, and helping to rewire negative emotional and physiological responses.

The technique consists of:

1. Identifying a specific problem or symptom (e.g., anxiety, insomnia, hot flashes). I find that the more specific you can be, the better the resulting relief.
2. Using a setup statement (e.g., “Even though I feel overwhelmed by perimenopause, I deeply and completely accept myself.”).
3. Tapping on meridian points while identifying exactly what is troubling you, then switching to affirming phrases to release the emotional blockages around that issue.

For a deeper dive into meridian points and ready-to-use scripts,The Tapping Solution is a great resource. This is my go-to. They even have an app that’s super simple to use.

The Science Behind Tapping and Stress Reduction

So, how can tapping your fingertips on different parts of your face and torso help alleviate pain and stress? It’s more than just positive thinking.

Numerous studies have shown that Tapping significantly lowers cortisol, the body’s primary stress hormone. In a study published in the Journal of Nervous and Mental Disease, participants who engaged in EFT experienced a 43% reduction in cortisol levels, compared to a 19% reduction in those who used traditional talk therapy.

Why does this matter for perimenopause? Aside from relieving the stress of midlife and all the new challenges that come with it, those of us in perimenopause also tend toward having chronic stress which exacerbates hormonal imbalances and inflammation in the body, increasing the severity of symptoms like hot flashes, fatigue, and mood swings. By lowering cortisol and reducing stress, Tapping helps restore a sense of balance and supports the endocrine system, which governs hormone production.

Here are a few other ways that Tapping can be a real game-changer:

Key Benefits of Tapping for Perimenopause

1. Eases Anxiety and Mood Swings

Fluctuating hormones can trigger intense emotions, irritability, and even panic attacks. Tapping helps regulate the nervous system, reducing emotional intensity and restoring a sense of calm. Regular practice allows women to process and release deep-seated fears and frustrations surrounding perimenopause.

2. Reduces Hot Flashes and Night Sweats

Stress is a major trigger for hot flashes. Because Tapping calms the body’s stress response, it can help decrease both the frequency and intensity of hot flashes and night sweats, making sleep more restful and days more comfortable.

3. Improves Sleep Quality

Insomnia is one of the most frustrating symptoms of perimenopause. Tapping before bed helps quiet racing thoughts, ease tension, and prepare the body for deep sleep. By addressing underlying emotional stressors, women often find that they fall asleep faster and wake up feeling more refreshed.

4. Relieves Joint Pain and Body Aches

As estrogen declines, inflammation can increase, leading to joint pain and muscle stiffness. Tapping helps the brain reframe pain perception and reduce physical tension, offering relief from perimenopausal discomfort.

5. Supports Weight Management

Many women experience weight gain and sugar cravings due to hormonal fluctuations. Emotional eating is often a response to stress, and Tapping helps by addressing the root emotional triggers behind cravings, making it easier to adopt healthier eating habits.

6. Boosts Energy and Reduces Brain Fog

Perimenopausal fatigue and brain fog can be overwhelming. By improving emotional clarity and reducing cortisol spikes, Tapping restores energy levels and sharpens focus, making it easier to stay engaged in daily life.

How to Incorporate Tapping into Your Daily Routine

Getting started with Tapping is easy, and even five to ten minutes a day can make a significant difference. Here’s how:

• Morning Reset: Tap on any stress or negative thoughts about the day ahead, or simply set an intention for the day and how you want to feel.
• Midday Stress Relief: Use Tapping to counteract anxiety or overwhelm, particularly acute occurrences like a tense meeting or an argument with your spouse that really has your oar up.
• Before Bed: Tap to release tension and prepare for restful sleep. Clear out the events of the day, turn down the temperature, turn off the blue lights, and prepare your body for restful sleep.
• During Hot Flashes: Use quick rounds of Tapping to soothe the nervous system in real-time. I can’t believe I doubted this, but it really worked for me!

A Simple Tapping Script for Perimenopause Stress

1. Setup Statement (Tap on the Side of the Hand/ Karate Chop Point):
   “Even though I feel overwhelmed by these changes in my body, I deeply and completely love and accept myself.”
2. Eyebrow Point: “Perimenopause feels like too much.”
3. Side of Eye: “I don’t feel like myself anymore.”
4. Under Eye: “My hormones are all over the place.”
5. Under Nose: “I feel so out of control.”
6. Chin: “But I am open to finding balance.”
7. Collarbone: “Maybe my body is just adjusting.”
8. Under Arm: “I choose to support my body through this change.”
9. Top of Head: “I am safe, and my body knows how to heal.”

Repeat this sequence two to three times while breathing deeply and tuning into your body’s response. If you’re feeling really keyed up, you may want to try just tapping and venting for a round or two until you feel heard and validated, then switch over to the more positive statements. I find that I know when I’ve relaxed and opened up enough to allow in the positive thoughts without resistance. Many clients report feeling immediate relief after just a few rounds.

Embrace Tapping as a Holistic Tool for Perimenopause

Perimenopause is a natural transition, not a disorder. Your body isn’t betraying you, but it can certainly feel that way some days. By using holistic practices like Tapping, we can regain emotional balance, reduce stress, and alleviate physical symptoms. Whether you’re struggling with mood swings, night sweats, or anxiety, this weird but simple technique can empower you to move through this phase with greater ease and confidence.

For additional guidance on Tapping and scripts tailored for menopause, visit The Tapping Solution—a trusted resource for learning the meridians and practicing tap-along sequences. Or reach out to schedule a consultation today and start your journey toward better balance, vitality, and well-being. Visit Hale and Harmony to explore more resources on menopause, hormone health, and sustainable wellness solutions.