my new super practical technique

[angelkiss]

well hey guys...it's been a while...i am in the middle of my habit reversal training "struggle"...i say it's a struggle b/c i have been kind of half-assing it lately. i've put fighting picking on the back burner b/c i've had so many things going on. but today in my psych class, we were talking about cognitive therapy and behavioral therapy and how it takes "a lot of work" on the part of the client. that's when it clicked that i'm just not working hard enough, i'm not doing my part.

so i started something that i think will work really well. i tackled it like i would tackle any other logical problem. on a piece of paper i wrote down all my trigger situations...like being in the bathroom, driving in the car, sitting in class, watching TV...all those places or situations in which i pick. then i came up with a strategy for each situation. for the in class example, i started bringing a koosh ball to class to play with to keep my hands occupied. anyway, every situation has a strategy that fits it.

then i have three columns: used the strategy and did not pick, used the strategy and still picked, and did not use the strategy and picked. i am going to keep tallies in each column to let me know if the strategy is working or not. i know i am a visual person, so seeing actual tally marks on paper makes it easier for me to gauge my progress than guessing at it in my head. besides, i tend to not give myself credit and i usually put myself down more than i should so my mental concept of my own progress isn't that reliable.

in a week, i'm going to look at the paper and re-evaluate...come up with new strategies for the situations that have a lot of tallies in either of the last two columns.

for any of you really practical people, this might be a good thing to try. for me, i get a rush out of being super-organized so seeing it all laid out on paper gave me extra motivation.

also, hi to all the new people!

[Carree]

Good for your Angel and nice to see you posting! How is your puppy doing? Is she keeping some of your picking time occupied? Your idea seems like a great one, what do you do when you are in the car? That can be a hard one for me....

Keep us posted!
Carree

[Heather]

Hey angel,
The specific technique you're using is probably not as important as your realization that quitting can't just be deciding to not pick. It's a lot more *active* than that. I used a similar technique and had a lot of success last year. What eventually tripped me up was that it got exhausting to be putting so much energy into not picking. After a while I was like, "okay, I haven't picked in a long time, I can stop being so obsessive now." But the moment I let my guard down I started to pick again. I think after a really long time the urges may dissipate somewhat...but be very careful that you don't let your guard down too soon.
regards,
H

[angelkiss]

Carree, I've missed you guys!! The puppy is great, she is still only 3 lbs and adorable as ever. she does keep me from picking, she demands a LOT of attention, just like a kid! and she barks when i pick, so that's helpful. Did you go to any pool parties this summer? I hope things are going good for you. I wore a skirt today for the first time in a while and i felt great about it, I even got a compliment from a guy at work. <blush>

Heather, I know what you mean, I put off quitting picking just for that reason. It takes so much EFFORT...sometimes I say I don't have time for this. But right now I happen to be in therapy for my picking so I feel like, since i am paying the money, I had better put in the effort that this deserves. I hope my motivation holds out. So far, two days without picking and I feel absolutely wonderful. I'm more aware of the urges, why they come on, how strong they are and I get a certain desperate feeling that cues me in, a feeling that I can't control the urge and I will pick if I don't do something. That's when I get out the toys or step away from whatever I am doing.

Carree, I carry a koosh ball in the car and I play with it whenever I'm driving. I try to stay very aware and stop myself whenever I start to zone out, you know, go into one of those trances. And I sing really loudly to music.

My tough situation is when I am watching movies with friends. I'm too embarassed to play with toys while I'm with friends but I can't think of another way to thwart the picking urge. Any ideas?

[Lucy]

Thanks Angel.
I really want to try that. I think writing things down and getting organized helps me. I really want to at least stop picking my arms and then start onn other areas.
When you're with friends, you could do something like file your nails, paint them, like when you're watching a movie. I don't know. That's stuff I do.

[angelkiss]

that's a good idea Lucy, i will try doing that tomorrow night.

i had a new idea for when i'm driving in the car...i have these little hand free weights and i'm gonna multi-task and do some weights in the car! don't try this if you have difficulty driving with one hand.

[Carree]

Angel-

Well I did go to my sisters pool parties but I wore capris! Nobody really said anything to me, my sisters know and I just told everyone else I really didn't feel up to swimming. Hopefully by next year I will be able to wear shorts and swimsuits again without feeling so self-conscious. I watch my sister's kids in the summer on Wednesdays so I would usually go swimming with them. They are young so they haven't started asking about my legs yet.

I'm glad you are enjoying your puppy, we have a puppy who is almost 5 months old now.....you are right they do take alot of your time and attention. My brother's girlfriend has a teacup chihuahua that is pregnant. They had the father too but he just got hit by a car last week, they were so upset.

It's good to see you posting again, I think I am addicted to this site. It really has helped me out alot, just knowing that I am not alone has made a huge difference.

Carree