Habit Reversal Training
I’m learning how to manage Dermatillomania, an Impulse Control Disorder.
My therapist says it’s not about stopping the urge.
The body is reacting / expressing a need and I am going to learn how to deal with it in a different way.
Example, instead of allowing the urge be expressed via skin picking, the urge will be expressed by squeezing a toy, apply lotion, etc. (sounds weird, i know)
Focus on creating healthy skin (hair, nails, etc.) and re-assign the impulse a new outlet. http://store.trich.org sells various tools to help keep your hands busy.
- Spinner Ring (an outer band which manually spins freely around the inner ring)
- Snake Bracelet (bendable, flexible jewelry)
- Tangle (pivoting elbow joints that twist and turn to create a series of shapes and a feeling of malleability in the hand),
- and more…
Habit Reversal Training is about becoming aware of the urge (impulse) thus allowing the body to disrupt this almost unconscious behavior.
I was given 2 charts (pages) to fill out for a week.
KnowMental re-created these tools into a single page that you fold into 4 to easily place in your pocket.
You may also be interested in our “1 – 10” Mood Chart to record the Total # of times you acted on or felt the urge (impulse) in a single day (this allows you to see the progress in a month’s time).