We can change the habit of skin picking!!

[Margaret]

I think the key to recovery is understanding that the skin picking is an unconsious act, and we cannot just tell ourselves to stop, we have to work hard at replacing the habit. I'm starting my habit reversal therapy on wednesday..woo hoo!!
Any ideas what habit can be used to replace the skin picking??

Some points on habits I got from an article:

Some important things to consider about the habits we want to change:
• habits are difficult to change and yet they can be changed
• sometimes its best to take major steps and change a habit (i.e. either you're a smoker or not smoking)
• many times making "adjustments" works best (i.e. you want an uncluttered home, its important to start "somewhere")
• when we purposely break old habits, we may grieve
• research shows that it takes at least 21 days to change a habit
• an empty space is left where the old habit used to be
• fill the empty space with a new habit or something from your wow list

There is a recovery program slogan called the 3 A's - Awareness, Acceptance, Action. It's a wonderful process for change. Below is my coaching slant on using that slogan to make changes or "adjustments" in your life.
• you become aware of what is going on, what you're doing, how you're action etc.
• you accept and become responsible for the "habit", in your heart, just the way it is
• you take action, find solutions, create a process, make steps, and start changing!

Change into the person you were meant to be! Do it now!


The best to all of you

[M]

Here's a few ideas for replacement behaviors . . .

1. Leave lotion bottles with pumps around, expecially in the bathroom, by the couch where you watch t. v., etc. . . . simply pump some in your hand as you walk in or go to sit down on the couch, etc. . . . then, for the next minute or so, you will be messaging the lotion into your skin, breaking the habit of going to your face right away or slowing you down to think about what your there for and keep you focussed.

2. Carry a bottle of water with you wherever you go . . . this will keep something in your hand and cause you to drink water continuously throughout your day, which, of course is good for your skin, anyway.

3. This may be weird, but you could put school glue on the tips of all your fingers/palm and let it dry . . . this way, you can pick at that, while your sitting and reading, studying, watching television . . . I think you could even type on the computer with this on your hands and when you pause, you could pick at it? This, of course wouldn't stop the picking behavior, but would route it away from your face, and then you could gradually fade the behavior.

4. Get a hold of lots and lots of bubblewrap. Keep this with you in the places where you normally pick and pop away.

5. Keep clay/silly putty/play dough in your hand/pocket to knead constantly. If you bring your hand toward your face, message the clay/silly putty/play dough on your face, rather than using your fingers.

6. Here's another silly one, but if you can tolerate a hermit crab, they are great for keeping your hands busy while studying, watching television, reading, etc. . . . and you'll be bonding during this process! Your crab will love it too!! Otherwise, having a soft furry pet beside you may help to keep your hands busy petting them.

7. Take up crocheting, knitting, cross stich, embroidery, tatting, or rug hooking! This takes two hands, and you can do them all while doing a variety of sit-down activities. Take them with you while riding in the car!!

8. Keep a pen and pad of paper around wherever you may be vunerable. Make sure the pen has a "clicking" end on it. Hold the pen in your hand while your sitting and use it for "clicking" pleasure. Use the paper to write down thoughts, ideas, plans, etc. Keep a set in the bathroom too. Write yourself notes for the next time you enter the bathroom. Then repeat this process for the next time, etc.

9. Get a Gameboy to carry around with your to keep your hands busy!!

10. Keep lots of good magazines/books/the newspaper in your bathroom, by your bed, by the couch, along with scissors and tape. Read and/or cut out coupons/good articles, inspiring pictures, tape some up on your mirror, nightstand lamp, etc. Update these often.

11. Keep cleaning tools/cleansers in each bathroom, and plan to clean or maintain something (the mirror, the sink, the toilet, the rugs, the plants/flowers, the floor, the drawers, the cabinets, the shower/tub, the shower curtain, etc.) each time your in there. This should keep your hands and thoughts busy.

There you go, that's my brainstorming for the night. That was kind of fun! I haven't tried most of these, so I'll have to look into them too! Anyone else have any more?

[Margaret]

Great ideas M!!

Keep the ideas coming, by the end of this brainstorming, we have to each choose a habit, and start practising replacing the skin picking! It's only a few days until I'll see my psychiatrist, then I can fill you guys in on how it's done!

Until next time

[Moni]

great ideas I will try a few. Thanks!!!!

[lauryn]

those ideas were fantastic

[cinnamonfern]

Anytime u get the urge to pick, clench your fists and count to a 100, by than the urge to pick might decrease. You might want to check out the Habit Change Workbook by James Claiborn and Sherry Pedrick. It talks about habits, how to break them, and concentrates on cognitive behavioral therapy to break habits, which is the best kind of therapy for csp. Good luck!