Further resources

Here you will find a carefully curated selection of external websites, books and podcasts that can help you learn more about skin picking and how to combat it.

Note: Some links on this page lead to external websites. These are unpaid recommendations for which I receive no compensation.

Proven methods and tips against nail picking and biting

• At https://www.tricks-gegen-ticks.de/selbsthilfe/ , proven methods from cognitive behavioral therapy for treating skin picking (picking at the skin) or nail biting are explained. These methods were developed by Prof. Dr. Steffen Moritz and his team at the University Medical Center Hamburg-Eppendorf and tested in small studies. Scientific studies on the effectiveness of these measures can be found at www.uke.de/impulskontrolle under "Publications." The methods Habit Replacement and Decoupling are variations of Habit Reversal Training.
• Method 1: Habit Replacement
  Personally, I found it helpful to combine habit replacement with a fidget ring on my index finger. Instead of giving in to the urge to pick at my fingers, I now play with the moving beads of the fidget ring. The moving beads also provide pleasant stimulation to my fingertips. In situations where I frequently tend to pick at my fingers, such as when reading, I wear the fidget ring preventively.
• Method 2: Decoupling
• Method 3: Habit Reversal Training
  
  
• At https://www.skinpicking-trichotillomanie.de/tipps/ you will find a collection of helpful tips from psychologist Dr. Christina Gallinat.
  
  
• The Thieme journal "Aktuelle Dermatologie" provides a comprehensive psychological description of skin picking disorder. The article was written by psychologist Linda M. Mehrmann, Prof. Alexander L. Gerlach, and psychotherapist Antje Hunger. Click here to access the scientific article.
  
  
• The non-profit organization Skin Picking und Trichotillomanie eV (Skin Picking and Trichotillomania Association) focuses exclusively on skin picking, trichotillomania, and other body-focused repetitive behaviors (BFRBs) at https://www.skin-picking.de/. BFRB encompasses repetitive behaviors related to the body. Trichotillomania refers to the compulsive pulling of hair.

books

Tip: You can also look for the books in your local city library.

• Peace with my skin. Ways to overcome skin picking - Ingrid Bäumer, Christina Gallinat
  Ingrid Bäumer is herself affected by skin picking and shares her personal story in this book, as well as the experiences of other sufferers. She also explains the various treatment options available.
  
  
• Skin Picking Guide: Help for Dermatillomania - Linda M. Mehrmann, Alexander L. Gerlach
  At the Chair of Clinical Psychology and Psychotherapy at the University of Cologne, psychologist Linda Mehrmann and Professor Alexander L. Gerlach are investigating the causes of skin picking and treatment options. This book is aimed at those affected and offers all the essential information on skin picking as well as a guide to self-help.

Podcast

• BFRB.care - recorded by psychologist Dr. Christina Gallinat.

Other contact points

• Tamly is a mobile app that helps you find psychotherapists covered by public health insurance. Free and developed by doctors.
  
  
• The national helpline "Violence Against Women" is a nationwide counseling service for women who have experienced or are currently experiencing violence. Those affected, their families, and friends can receive support by calling 116 016 or via online counseling. It is anonymous, free of charge, and available 24/7.
  
  
• Cogito is a mobile app that supports you in improving your mood and self-esteem with short, evidence-based exercises. Free and developed by scientists at the University Medical Center Hamburg-Eppendorf.