Originally posted on Canadian Body-Focused Repetitive Behaviour Support Network (CBSN) on June 18, 2014.
For those of us that are dealing with and working through Dermatillomania, we’re all familiar with the major ups and downs of this condition. From going to a few weeks or hours without picking or just managing to reduce the picking to a minimum for a while, we’ve all encountered the occasional times after these instances when we are faced with a major relapse in our picking. These relapses are not only damaging to our skin but are oftentimes devastating to our self-confidence and mental health. Here are some tips, remedies and advice to get back on track and staying positive through these tough times:
- Determine the trigger: Are you stressed? Getting enough sleep? Or perhaps you’re excited or anxious? These are vague trigger definitions but they are a start. Part of making progress with this condition is monitoring your habits and getting in touch with your triggers. Many people with this condition are self-sabotagers on other levels than with their skin. Whether it’s not getting enough sleep or exercise or just ravaging yourself with negativity and self-hate, recognizing these behaviours are essential for healing. Do you notice that you pick when you have trouble making decisions? When you’re overwhelmed and unorganized? When you have to face/deal with certain types of people or situations? Or are just triggered by perhaps the feel or look of your skin? Get specific and write it down. Create a habit log. It doesn’t have to be complicated but include things like how strong the urge was, how long you picked for, where were you when you were picking and how you felt. Once you start to notice a pattern of thoughts, behaviours and places where you pick you can start creating strategies for the future. Check out CSBN’s tips and tricks page for more resources.
- Forgive and be kind: Relapses, just like skin picking, don’t define you or your progress. Be kind! Negative self-talk, hatred and pity will get you absolutely nowhere. Do not make yourself a victim. Victimization will perpetuate the cycle of picking and anxiety. Recognize that you’ve slipped, tell yourself it’s okay, give yourself a hug and look forward. I highly recommend diving into these books for further assistance in getting over some of these mental roadblocks: “The Gifts of Imperfection” by Brene Brown and “Skin Picking: The Freedom to Finally Stop” by Annette Pasternak. Check out CSBN’s store for more book recommendations.
- Don’t let the relapse hold you back: The red open wounds of a relapse make most of us want to crawl underneath the covers and never emerge but this is often one of the worst things that you can do. Don’t cancel plans over your skin and don’t let it stop you from doing what you want to do. Reclaim your control and get out there! Wallowing at home often leads to more picking and negativity.
- Reinforce positive thoughts and go back to your picking-reducing behaviours ASAP: If you know you can’t control yourself in certain instances there are few things that you can do to help keep your hands away.
- Disposable medical gloves work really well in keeping hands away from the skin. They are thin enough that they don’t get in the way of everyday tasks (they even work with touch screens) but will prevent you from looking for and picking at perceived imperfections.
- Cover up: if your pick spots are on places on your body cover them up so that you’re not tempted to inspect your skin.
- Set timers and cover-up mirrors: If the bathroom is a room you can’t seem to get out of then cover that mirror and get yourself a timer so that when you do have to make use of that room you’re on a tight time limit. Create a system of rewards and punishments for making or breaking these time limits.
- Fidget toys and spinner rings: Keep those hands busy! There are many places where you can get these great little trinkets for your hands.
- Don’t want a fidget toy or a ring? Try knitting or making friendship bracelets. Check out the CSBN’s bracelet project!
- Healing the wounds you have made: So you’ve made peace with yourself but you’re still left with the open sores. Try these remedies to speed up healing and reduce redness:
- Apply a clay mask: clay reduces redness and draws out impurities to prevent infection. It can, however, dry the skin out don’t leave it on for more than 20 minutes.
- Try a mix of honey, cinnamon and lemon juice: Honey (unpasteurized is best) and lemon juice have natural anti-bacterial properties to keep those sores clean and infection-free while the cinnamon has anti-inflammatory properties to reduce redness and swelling. Leave it on as long as you want and remove by washing or wiping your face. This mixture works well on the fresh wounds, as it will help create a nice even scab making it less likely you will pick it off later and the sticky honey is a deterrent to keep your hands away from your skin.
- If you’re going to wear make-up try to let those wounds scab over to an extent and try not to cake it on. Use a green concealer to masks redness and a mix of foundation and pressed powders to get the best coverage. Get mineral-based and oil-free make-up to prevent further aggravation of your skin.
- Tea tree oil: a natural and pain-free antiseptic that will keep wounds clean and will dry them out quickly.
- Bactine: This pain-free antiseptic spray will clean out sores and has a pain reliever that will numb surface pain.
Dermatillomania used to be my dirty little secret. It is now something that I have mostly overcome and I am working with a bunch of great people at the CBSN to spread awareness and offer support for people dealing with body-focused repetitive behaviours.
For more posts and information on Dermatillomania, check out:
- Stockholm Syndrome: Dermatillomania Make-up Tips
- “Project Dermatillomania: The Stories of Our Scars”
- “Skin Picking: The Freedom to Finally Stop”
- “Overcoming Body-Focused Repetitive Behaviors”
Paperback, 224 pages.
Read from May 15 to 29, 2014.
I’ve been running now for about 3 years and I’ve read, browsed and skimmed a variety of articles, magazines and books on different running techniques and training programs. What I found with so many of them is the excessive amount of exercise that are contained within the recommend training schedules, even ones for the absolutely beginners. I always felt that a 6-day-week training program that mixes 4 or 5 days of running with a variety of different cross training and weights is way too much for a beginner. To me, that spells burn-out and injuries. The first year I started running and training for a marathon I ran 3 days a week and I was utterly exhausted managing just that! The average person has a busy life juggling work and family, which is tiring enough in and of itself, just finding a solid running base before beginning any sort of training is challenging enough. Whether a beginner or not, every runner wants to be successful, injury-free and find a balance with everything in their life and this book finally confirmed everything that I was already feeling about training: less is more.
Jeff Horowitz challenged the idea of running back to back races without injury and has successfully run over 150 marathons and has applied this knowledge in his career as a coach and in this book. The traditional marathon training plans which can have runners clocking in over 80+ kilometers in a week (50+ miles). The premise behind these traditional plans is that in order to better at running you need run and do a lot of it. Horowitz argues that this isn’t the case and that you can run a better marathon by running less and making your workouts more efficient. His system focuses making your training dynamic in that each of your training runs have a concise goal and effort scale. For example, The long run: is to expand your endurance and work slow twitch muscles. This is run with the a 60-70% effort while the tempo runs are shorter runs in which you are running near your race pace or a bit quicker and you should be exerting about 80 to 85% effort. He emphasizes how important hills and speed work are to build strength, reduce injuries and work your fast twitch muscles which, will give you the speed to beat your personal best.
“I had to flip the notion that “more is better”…devised a plan that includes three runs a week, totaling no more than 35 miles, consisting of speed and hill work, a tempo run and a long endurance run; core strengthening, strength training, running drills and balance work two to three times a week; and aggressive crosstraining…at least twice per week.”
What makes his program unique is that the emphasis isn’t on the amount of kilometers you’re making each week and he suggests running no more than 3-4 times a week while following quick and easy weight and strength training exercises, cross training (biking is his highest recommendation as it compliments running the most) as well as core and flexibility. He emphasizes just how important and beneficial these exercises are to running. Having a strong core and legs will ensure you will encounter less injuries and will improve your speed while cross training works out different muscles to keep your body from reaching exhaustion but at the same time you’re still adding to your overall training. Exercising while exhausted is not only hard, but not wise. You risk injury and you’re not doing your body and favors but pushing yourself that hard. Horowitz helps runner’s recognize when they’re doing too much and to pay attention to their bodies and intuition, which so many training programs ignore.
This book is by far one of the best marathon training programs and it has affirmed that my own ideas about marathon training are good ones. I would highly recommend this read for anyone embarking on a marathon, whether they are beginner or just looking to change up their training scheme.