How To Stop Skin Picking and Hair Pulling In 4 Steps

Do you pick at your skin, pull out your hair, or bite your fingers? If so, you're not alone. Millions of people suffer from this type of compulsive behavior. In this video I'm going to share with you four steps that can help you stop skin picking and hair pulling.

This video is part two of a series on body focused repetitive behaviors. You can watch part one to understand more about your motivation behind the behaviors.

References
Heinicke, M. R., Stiede, J. T., Miltenberger, R. G., & Woods, D. W. (2020). Reducing risky behavior with habit reversal: A review of behavioral strategies to reduce habitual hand-to-head behavior. Journal of applied behavior analysis, 53(3), 1225–1236.

Snorrason, I., Berlin, G. S., & Lee, H. J. (2015). Optimizing psychological interventions for trichotillomania (hair-pulling disorder): an update on current empirical status. Psychology research and behavior management, 8, 105–113.

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Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.

[Raja-bzyw]

Never clicked so fast. I pull my skin off my fingers a lot. I've been doing this since I was a kid. It's gotten very bad and idk how to stop it. I did it this morning XD.

[Shlagayaga]

guys, I bite my nails and have trichotillomania but when I traveled outside of the US, it completely stops. I think getting out of the environment that you are in, can help tremendously. It was like a miracle. I think all the stress in my life in the US was giving me too much anxiety, especially with school. Then I travel to my home country for two months, I did not pull my hair or bite my nails for those two months

[Kkancianic]

I've had trichotillomania since I was a teenager, a lot of things have helped, but it's never been something I've been able to kick completely. Thanks for making these videos that help people who have to deal with these disorders and spread info/decrease stigma for those that don't.

[syd]

I have by no means kicked the habit but some things that helped: adding nail clippers to my keys so I can safely remove the annoying skin/hangnail without causing bleeding and keeping moisturizing products like cuticle oil & lotion near the locations I do it so one at my work desk and one in my pencil case when I'm in classes. Whenever I get distracted, bored or anxious (my triggers) I focus on self care instead of self destruction

[tonjo]

Shout out to y'all that want to get rid of your bad habits 💯

[MrDcrules]

Scab/skin picking is so difficult to not engage in. The irony is that it makes me more self conscious because i have these scabs and scars on my legs. There is some kind of relief i feel when i do it. I guess its some kind of self regulation process. I do wish there was some kind of medication that can help. I believe this is in the OCD spectrum; i have OCD as well. Anyway, thanks Tracey!

[abc_cba]

Oh my God, i thought that hair pulling was just something that i did to myself.

I'm glad that YouTube and great therapists like you come forward to connect the world.
All the best wishes from India 🇮🇳

[LadyDee_]

I've been struggling with skin picking since I was little and I want to stop so bad. This has helped alot.

[jenniferbates]

I'm 45 (F) . I've had trichotillomania since I was 8. I also have eczema and ADHD.
2 years ago, I stated my mental health journey, focusing on my trauma and learning from it, I'm not pulling like I used to but I'm really trying. Please don't give up on yourselves. 💜

[nancyismyname]

A new colleague just got hired at the institution I work at and she noticed right away that I pick my skin. She even stated “does it help you if I make you aware of it? That way, once you’re aware, you’ll stop yourself?” Watching this video, I realize I can take it a step further and write down what I’m feeling in the moments when this is happening. I finally found a new therapist and will have an upcoming session with her soon, but I’m not sure if she does Habit Reversal therapy.

[Bchrist]

Dr Tracey, I have had TTM since I was -15. I believe it initially developed from childhood sexual trauma. I am 56 and I am blessed to have a wonderful life however I am still pulling. The reason I am posting is because I know for a fact that my TTM is triggered by carbs or sugar. Crazy I know but I would encourage you to look into food being a part of this disorder as well. When I have stopped carbs and limited sugar I notice I can go weeks without pulling. Thank you for bringing help to all of us who suffer from this. May GOD heal us all from it. 😊🙏

[AdmiraloftheCrackNavy]

I've been skin picking from early childhood. I've been bullied and shamed my whole life because of it and that made me do it more. I'm not proud of the scars on my body and use common excuses when asked about them. I had no idea excoriation disorder even existed until I watched you other video just now which brought me to here. It is a habit I've been trying to break for many years and knowing it is an actual documented disorder and I'm not alone in the struggle makes me feel less ashamed. Thank you for this.

[chickenfriedwaffles]

I was mid hair pulling when this video popped up.

[dedu]

My early stages of wanting to bite my nails or bite off my skin by my nails:
- I feel extremely bored and I want to do something but not an activity itself because that's too demanding.
- I see a small imperfection that I need to correct by biting it off. Like skin hanging out a little too much on one end.

How I solve it:
- I do fake nails at the salon so I can't bite and also that minimizes me noticing the imperfections in my skin. I look more at the nail.

[susanandersonsneed]

My husband picks his cuticles till they bleed when he’s anxious, tired, or bored. It’s always been distressing to me so we’ve talked about it.
Having his guitar nearby in the evenings has been a great support! He can practice his music while avoiding the behavior-a great substitution!

[ashanatrav]

Thank you so much for this . I have fine hair mostly but being biracial I have 3C hairs throughout and the satisfaction of running the course hairs thru my fingers before I pluck them out is the hardest thing to get past !! I’ve come such a long way though yall if I can cut back you can too best of luck to anyone working on this !

[DorisHeyyy-vcrh]

Perfect timing. I'm sitting here with patch at the crown and ripped up cuticles. Ugh, it has been a stressful couple weeks. I was doing well, but pulled so much without even thinking. I would love to be finished with these behaviors for life. Maybe one day!

[ayamostafa]

1:55 stress is a common trigger, but so is bordom.
Enlighting

[lulumoon]

Finding a hobby that is fully engaging and satisfying to the point of exhaustion can be magic. 🏇

[guriacosmica]

My God, I've been pulling my hair since I was 17.
Today I am 45 years old and I still pull my hair.
There are days that are more intense and others I don't even remember doing it.
It's such a relaxing feeling =x