Table 1
Coping strategies for use during the Invention Module of StopPicking.com
Coping Strategy |
Description |
Fist Clenching |
|
Hand Toys |
|
Band Aids/Gloves |
Suggests putting Band Aids/Gloves on the fingers/hands used to pick to 1) remind them that they are about to pick and 2) remove the sensations associated with picking. |
Change Activity |
Instructs the user to physically get up and remove themself from a situation where they are experiencing an uncomfortable urge. |
Pleasurable Activity |
Encourages the user to engage in a pleasurable activity such as a craft or hobby that will get their mind off of picking and to distract them from the urge to pick. |
Keep Hands Away from Picking Location |
For those people who report stroking or feeling certain areas of their skin, the program recommends that they keep their hands away and avoid looking at these areas altogether. |
Relaxation |
Teaches both deep breathing and progressive muscle relaxation for use during times of tension or high stress. |
Consult a Professional |
Instructs participants to talk with dermatologists, astheticians, or nail technicians to help reduce urges to pick |
Avoid Mirrors/Dim the Lights |
Recommends covering up mirrors, dimming the lights, or standing 3 feet from mirrors to avoid visual triggers that can precipitate an episode. |
Throw Away Skin Picking Tools |
Suggests getting rid of items which can be a skin picking implement. |
Thought Busting I |
Reviews cognitive restructuring for thoughts about skin picking (e.g., “I am a failure because I can’t stop” or “My skin looks terrible”). |
Thought Busting II |
|
Change Posture |
Instructs participants to change their posture if they tend to sit in positions that assist in their picking. |
File Nails/Paint Nails |
Instructs participants to file/paint nails to keep their hands busy and/or to care for their nails and areas surround nails (e.g., cuticles). |
Barriers |
Suggests the use of hats, bandannas, scarves, glasses, or other “barriers” to keep hands away from the skin. |
Ask for Help |
Instructs participants to ask people around them for help when they are experiencing an urge. |
Use Ointments/Salves to Soothe the Skin |
Suggests using ointments or salves to reduce physical sensations (e.g., itching, tingling, etc.) that exacerbate picking. |
Chew Gum |
Suggests chewing gum for those people who bite off the root or eat the hair after pulling it out. |
Avoid TV |
Recommends not watching television for people whose high risk times are while watching TV. |