Free Self-Guided Program to Stop Skin Picking

A simple, step-by-step guide for those of you who prefer to work alone or perhaps aren’t ready or can’t afford to start an intense process or a completely structured program such as ours.
You will learn how to implement the basic principles of Habit Reversal Training (HRT) in order to reduce skin picking.
This course will take 4 weeks to complete. Each week, you will be introduced to a new assignment and a set of questions that will help you understand skin picking better.
By following the outlined steps, you will be able to take on skin picking by yourself.

How it works

Habit Reversal Training (HRT) is a simple behavioral intervention that will help you replace your body-focused repetitive behaviors with more appropriate and healthier habits. Through our free self-guided course each week you will start an outlined session that will help you work on a specific component of HRT.

Every session is accompanied by questions for journaling and reflection, as well as a practical assignment. The combination of these will help you learn about your BFRBs, understand the details of the process, and select and implement appropriate techniques that will help you cope with them in a more efficient way.


This is a self-guided and a self-paced program, so you can approach it any way you like. However, we suggest that you follow our proposed protocol to get better results. We assembled this program based on treating over 3000 clients struggling with BFRBs.

This is an issue that many people experience. Possibly the best thing that you can do is to find an accountability partner. This can be any person you trust, but preferably it’s someone who is going through the same program or someone who intimately understands what you’re going through. You can use our Facebook group or forum to find others who are in this program or to simply share your experiences and connect with others.

With our questions for reflection, practical techniques and the app, you indeed may learn quite a lot about your BFRBs as well as potential psychological issues underpinning them. To process these insights correctly, it’s best to seek a therapist, someone who is trained to help you make sense of your inner world. If you’re interested in exploring your BFRB in depth and finding more comprehensive ways to deal with them as well as any underlying issues, consider joining our therapist-assisted program.

HRT is an empirically validated form of treatment for body-focused repetitive behaviors. If you apply it as we advise, you can expect to reduce the damage you do and to replace your BFRBs with a healthier habit. It’s difficult to predict the exact reduction of symptoms that you can expect, as this depends on many factors that we can’t control - your compliance, the extent of your picking prior to treatment, etc.

If you have any further questions or need assistance, please feel free to reach out to us. We are here to help you on your journey to overcome skin picking.

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