Trichotillomania (TTM) is a disorder that causes people to compulsively pull out hair from their scalp, eyelashes, eyebrows, pubic area, or other parts of the body, resulting in noticeable bald patches. Hair pulling varies greatly in its severity, location on the body, and response to treatment. For some, trichotillomania is mild and can be managed with a bit of extra awareness and concentration. For others, the urge may be so strong that it makes thinking of anything else nearly impossible.
Chronic Skin Picking (CSP), also known as Dermatillomania, is a serious and poorly understood problem. People who suffer from CSP repetitively touch, rub, scratch, pick at, or dig into their skin, often in an attempt to remove small irregularities or perceived imperfections. This behavior may result in skin discoloration or scarring. In more serious cases, severe tissue damage and visible disfigurement can result.
WEEKLY
While it is estimated that approximately 3% of the population have these or related body-focused repetitive behaviors (BFRB), most professionals know little about them and less about treatment. Many people who have these issues experience great shame, anxiety, and depression. These issues can greatly impact their lives, especially relationships. They can even be unable to keep jobs, due to these problems.
Below is a checklist of a variety of strategies that many find helpful. It is assumed that the more frequently one uses these strategies, the greater control they will establish over their pulling, picking, etc.
Weekly Trich & Pick Busters Checklist
S M T W T F S
___ ___ ___ ___ ___ ___ ___ Made daily commitment to refrain from Pulling & Picking
___ ___ ___ ___ ___ ___ ___ Reviewed my Personal Trich & Pick Plan
___ ___ ___ ___ ___ ___ ___ Anticipated predictable frustrations for the day
___ ___ ___ ___ ___ ___ ___ Worked on being aware of frustrations at all times
___ ___ ___ ___ ___ ___ ___ Worked on being aware of my hands at all times
___ ___ ___ ___ ___ ___ ___ Practiced Mindfulness
___ ___ ___ ___ ___ ___ ___ Limited my time in "High Pull & Pick" situations
___ ___ ___ ___ ___ ___ ___ Practiced deep breathing
___ ___ ___ ___ ___ ___ ___ Used deep breathing when feeling nervous
___ ___ ___ ___ ___ ___ ___ Did relaxation exercises or meditation
___ ___ ___ ___ ___ ___ ___ Exercised
___ ___ ___ ___ ___ ___ ___ Used coping statements (ex. these symptoms are miserable, NOT dangerous)
___ ___ ___ ___ ___ ___ ___ Used Habit Reversal techniques, such as making fists for about one minute
___ ___ ___ ___ ___ ___ ___ Used Fiddlers
___ ___ ___ ___ ___ ___ ___ Monitored self for negative thoughts
___ ___ ___ ___ ___ ___ ___ Wrote down negative thoughts
___ ___ ___ ___ ___ ___ ___ Challenged negative thoughts
___ ___ ___ ___ ___ ___ ___ Did self-help reading
___ ___ ___ ___ ___ ___ ___ Attended self-help meeting
___ ___ ___ ___ ___ ___ ___ Used distraction when stressed
___ ___ ___ ___ ___ ___ ___ Focused on blessings for the day
___ ___ ___ ___ ___ ___ ___ Other (specify)
You now are in possession of a number of tools that will help you gain control over your pulling and/or picking. Like anything else, you NEED to PRACTICE these skills for them to be effective.
Weekly Trichotillomania and Pick Checklist WEEKLY
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