Habit Reversal Training is a behavioral therapy that helps with unwanted repetitive behaviors or habits.
It’s helpful for Body-Focused Repetitive Behaviors such as skin picking, nail biting, and many others.
How to:
1. Increase awareness of the habit
Whenever you notice yourself picking your skin/cuticles, simply notice that it's happening.
Don't blame or punish yourself, just become aware of it.
Identify what situations, places, and activities typically cause the urge to pick your skin/cuticles.
2. Replace the behavior
Now that you are aware of the habit, start spinning your anxiety ring.
Every time you feel tempted to pick, spin your anxiety ring.
Practice this until the response is automatic.
3. Reward yourself to maintain motivation
Reward yourself every time you successfully use your anxiety ring instead of picking your skin.
This helps motivate you to keep going.
Over time, you will train yourself to use your anxiety ring instead of picking your skin when you’re anxious.