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Jay_J , 09 Oct 2012

My Tips

So, I'm new here, and I've suffered from dermatillomania for as long as I can remember, and over the past couple decades I've improved a lot from where I was, so I thought I'd share the things that have worked for me. When I was in treatment for my OCD, we had "Ban Books" in which, for each compulsion, we would keep track of how many times we submitted to the compulsion (in the "Submits" column) and how many times we resisted (in the "Resists" column). That helped a lot. Research skin picking and the things that it can do to you. When you find out how dangerous and harmful it really is, you'll be more motivated to stop. If, like me, you pick at things because you feel like they are flaws and are trying to get rid of them, just push them down so your skin feels smooth for a second so you feel like you've accomplished something. And always remind yourself that you're not getting rid of them, and even though it feels smooth for a while, you're really making it worse. Wear gloves, clip your nails short, paint your nails, wear bandages over your sores, etc. When you reach to pick at something, run your fingers through your hair instead. Or touch the smooth parts of your skin around it and think of how much better that feels and how you'd rather have all of your skin feel like that than pick at it. Wear a rubber band around your wrist and snap it when you have the urge to pick. If you're addicted to the pain of picking, just pinch your skin instead. Identify what triggers you and avoid your triggers. For example, if looking in the mirror makes you pick at your face, take down most of your mirrors. Have a visual reminder for yourself to make sure you remember not to pick. What works for you?
2 Answers
October 11, 2012
thank you for your tips. I know mirrors are a major trigger for me, so I will try taking them down and see if it helps. I'm also going to try your ban book idea. I've never thought of doing anything like that before, but it seems like it might help.

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