Cease the Habit: Stopping Pulling and Picking

Do you find yourself constantly pulling at your hair or picking at your skin without even realizing it? If so, you may be suffering from a condition known as trichotillomania (hair pulling) or dermatillomania (skin picking), both of which are classified as body-focused repetitive behaviors (BFRBs). These habits can be difficult to overcome, but with the right strategies, you can learn how to stop pulling or picking and regain control over your behavior.

Identify Triggers: The first step in stopping the pulling or picking behavior is to identify the triggers that lead to it. Pay attention to when and where you are most likely to engage in these behaviors. Are you stressed, anxious, or bored? Understanding the triggers can help you develop strategies to avoid or cope with them.

Find Alternative Coping Mechanisms: Once you have identified the triggers, it’s important to find new ways to cope with the underlying emotions or stress that lead to pulling or picking. This could include practicing deep breathing, engaging in a hobby, or finding a physical activity to release tension.

Mindfulness and Relaxation Techniques: Learning mindfulness and relaxation techniques can be beneficial in managing the urge to pull or pick. Practices such as meditation, yoga, or progressive muscle relaxation can help reduce stress and anxiety, making it easier to resist the urge to engage in the behavior.

Keep Hands Busy: Oftentimes, pulling or picking occurs when the hands are idle. Keeping your hands busy with fidget toys, stress balls, or other activities can help redirect the urge to pull or pick.

Seek Professional Help: If your pulling or picking habits are severe and impacting your daily life, it’s important to seek professional help. A therapist or counselor can work with you to develop a personalized treatment plan and provide support as you work towards overcoming the behavior.

Stay Accountable: Share your goals with a trusted friend or family member who can help hold you accountable. Having someone to check in with and provide encouragement can make a big difference in your efforts to stop pulling or picking.

It’s important to remember that overcoming the urge to pull or pick takes time and effort. Be patient with yourself and celebrate small victories along the way. With the right strategies and support, it is possible to regain control over these behaviors and live a more balanced and fulfilling life.

You May Also Like

More From Author