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wecanstoppicking , 16 Jul 2022

A Friendly Challenge

This friendly challenge is 2 parts: 

 

Part 1: Download a free habit tracking app — there are several in the App Store. I’m using one called Skin Pick. It’s pretty basic. 

Now…start tracking your picking. It might be a pain, but fully commit to tracking every picking episode for at least a week. It’s not to make you feel bad…it’s to help you learn about patterns. 

Sometimes just the simple act of tracking can lead to meaningful reductions in picking. 

 

Part 2: At your first opportunity, start a running timer / stopwatch (I’m using the clock app on my phone). 

Now…set a goal to NOT PICK for a specified amount of time (If you’re struggling with a picking episode…set a short goal to build confidence).  

Periodically look at the stopwatch over the next several minutes / days. Every second that passes…is a second that you’re beating skin picking.

As I write this, my timer is at 1 hour and 14 minutes…I’m trying to make it to at least 12 hours. 

If you pick — don’t beat yourself up. 

Restart the clock and try to beat your prior “non-picking” record.  

 

**Please share any other challenges you think would be helpful/motivating**

3 Answers
wecanstoppicking
July 20, 2022

Update: I’m struggling tonight. I just had to restart my timer and chart a picking episode.    

My record so far is 49 hours.  I’m going to keep pushing…I hope you do too.   

Meryl
January 22, 2024

Hello

I appreciate you creating and sharing this challenge with us!

It is wonderful that within the BFRB community, everyone is so eager to help and support others. Your initiative in sharing this challenge reflects the supportive spirit of our community, and your contributions matter.

It's been some time, and I'm genuinely interested in how you're doing and if the challenge was helpful?

Remember, be kind to yourself; setbacks happen. Restarting the clock is another chance to beat your record. You're making progress, and each effort counts. Keep pushing forward!

Wishing you all the best on your healing journey.

wecanstoppicking
January 22, 2024

In reply to by Meryl

Hi Meryl,

Throughout this journey, I’ve learned that progress is full of “ups and downs” — I found the tracking app and timer to be a helpful starting point — but I’ve also had to rely on other strategies when I was struggling.

It’s important to gain insight into the picking behaviors and understand patterns and triggers.  For me, I found that my worst episodes were generally at night / when I was tired. 

Overall, I would say my progress has been positive — there have certainly been setbacks — but I’ve tried to use them as learning experiences, rather than viewing them as outright “failures.”

Some other strategies that have helped include: 

-Wearing some type of barrier on my fingers at night — could be gloves, medical tape, bandaids, etc.  Just something to prevent “feeling” any bumps or perceived flaws on my skin. 

-Using hydrocolloid patches/bandages to either prevent a picking episode or to properly “cover” an area that I previously picked. A dermatologist recommended the hydrocolloid bandages — and they can actually stay on for several days before removal.  The bandages expedite healing — and it’s another way to create a barrier between my hands and my skin.  

-Asking for support from trusted family / friends and being upfront about my struggles.  Picking can make me feel like “a monster” — It really impacts my confidence, and I can easily go into a negative cycle about my appearance. Through talking with trusted sources, I’ve learned that EVERYONE struggles with SOMETHING — and the guilt/shame I feel after picking isn’t really justified. Yes, I struggle with this habit/disorder — but it doesn’t make me a bad person.

-Exploring SSRIs and other medications. Medicine is never the “full answer” — there’s no specific medicine (yet) for “picking” — but some can help to address associated anxiety, depression, or OCD.  I attend virtual appointments with a licensed medical provider — and have explored SSRIs (antidepressants) and other medications to target anxiety. I’ve found a combination of Lexipro and a low dose of buspar to be helpful, but everyone responds differently to meds. I would say, however, that it’s worthy of exploration with a medical professional. Over the counter supplements like NAC have also been found to possibly help with picking by addressing other brain chemicals like glutamate. 

-Participating in some type of therapy or coaching program. I participated in an online coaching program specific to skin picking — and found it to be helpful/insightful.  I learned the concept of “tracking” my picking behaviors during the program and also learned some ways to avoid triggers (e.g., covering my bathroom mirror where I picked the most, using a dim light in the bathroom to avoid constant “checking” of my skin).   

I hope some of this information is helpful — and I appreciate you reaching out.  

Wishing everyone love, self-acceptance, and success. 

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