What you can do

Skin picking has long been viewed as a simple habit or bad habit, without taking into account the deeper psychological and emotional dimensions. For this reason, skin picking has not yet been researched much and is still little known among medical professionals. [1]

It's important to understand that it can be very difficult to stop picking your skin completely. Our goal should therefore be to reduce the skin picking episodes and celebrate small progress towards positive change.

 

 

Think of the Fidget Ring like a yoga block in a yoga studio.

Just like a yoga block can help you with your exercises, the fidget ring can support you in changing your skin picking behavior. But just as simply owning a yoga block doesn't automatically lead to relaxation, the fidget ring alone won't magically stop your fidgeting behavior. 

Fidget rings won't help you get to the bottom of your skin picking. They are not a replacement for professional help. Instead, fidget rings can serve as tools for your skill training when you're feeling restless. In the end, what helps is individual and often a combination of different methods. Fidget rings can be one of them. You'll find out what works best for you by trying different approaches.

You can try proven methods from cognitive behavioral therapy [ 1 ] [ 2 ] [ 3 ][ 4 ] on your own if the degree of skin picking or nail biting is only mild. If skin picking is seriously affecting your life, please do not hesitate and contact a medical professional directly.

 


1. The more you know about skin picking, the better you can take action against it.

A deeper understanding of skin picking can help you recognize your symptoms , feel less alone, and develop more effective coping strategies. With this knowledge you can take more targeted action against the tingling.

Here are more resources to learn about skin picking:

  • On www.skinpicking-trichotillomanie.de explains the psychologist Dr. Christina Gallinat, what's behind skin picking and how it is classified in psychology. Ms. Gallinat has been researching for several years on skin picking at Heidelberg University Hospital.

  • Skin picking guide: Help with 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 important information about skin picking as well as instructions for self-help.



2. Observe and write down in which situations you tend to pick your skin.

Many sufferers tend to pick at their skin particularly frequently in certain situations. For example, skin picking can occur more often in stressful situations when the hands are not busy, such as when reading or watching TV, when the mind wanders. Other typical situations include: while waiting, at a desk or during social interactions. Try to observe and write down the next few days

  • in which situations you struggle,
  • what you are feeling at this moment, and
  • what consequences the pinching has.

Through self-observation and conscious awareness, you can actively notice when you pinch in the future and remember concrete strategies to combat skin picking.

 

 

3. Learn a new movement

Various studies show the effectiveness of Habit Reversal Training (HRT) for treating undesirable behaviors such as skin picking and nail biting. [ 1 ] [ 2 ] [ 4 ]

Personally, it helped me to combine HRT with a fidget ring on my index finger. Instead of giving in to the urge to fidget, I now play with the moving beads of the fidget ring. The movable beads also provide pleasant stimulation for my fingertips. In situations where I often tend to pick my skin, such as when reading, I wear the fidget ring for prevention.

Additionally, I've found that it helps to put lotion on my hands when I feel the urge to pinch. Hands that have freshly applied cream are more difficult to pick the skin.

You can find more alternative movements here: Decoupling and Habit Replacement . Both methods were developed and tested in studies by Professor Steffen Moritz and psychologist Stella Schmotz at the University Hospital Eppendorf Hamburg (UKE).

 

 

4. Practice, practice, practice

Try different techniques and choose one that feels easiest for you. Practice this movement regularly, even if it seems difficult at first. Remember, it takes time to change ingrained habits. Hang in there and be patient with yourself 💜

 



Current study situation

Unfortunately, there are still very few studies on the effective treatment of skin picking that were carried out in a large test group and also examined the long-term effects. However, studies in small test groups provide information about the possible effectiveness of various treatment procedures as well as long-term consequences. However, there remains a need to study larger test groups and conduct further long-term studies to confirm the effectiveness and sustainability of these treatments. To date, there are only studies on the effectiveness of cognitive-behavioral therapeutic interventions. [ 1 ] Additionally, relaxation techniques such as progressive muscle relaxation according to Jacobsen or autogenic training can be helpful in coping with stress. Moreover, developing strategies for emotional regulation can also aid in better managing stress and problems. [5]

There are currently no studies that exclusively address the use of fidget rings. This could be because fidget rings are still relatively new on the market.

 

 

Get supported through a psychotherapy

    You can go through this process with the support of a psychotherapist who is familiar with skin picking. At https://www.skinpicking-trichotillomanie.de/therapie/ , psychologist Dr. Christina Gallinat explains which forms of therapy are suitable for skin picking in order to receive professional support.



     

    Sources

    [1] Mehrmann, LM, Gerlach, AL & Hunger, A. (2017). Dermatillomania (skin picking disorder): diagnosis, explanation and treatment. Current Dermatology , 43 (11), 477–491. https://doi.org/10.1055/s-0043-120953 (Accessed on July 12, 2024)
    [2] Moritz, S., Fricke, S., Treszl, A. & Wittekind, CE (2012). Do it yourself! Evaluation of self-help habit reversal training versus decoupling in pathological skin picking: A pilot study. Journal Of Obsessive-Compulsive And Related Disorders , 1 (1), 41–47. https://doi.org/10.1016/j.jocrd.2011.11.001 (Accessed on July 12, 2024)
    [3] Schuck K, Keijsers GP, Rinck M. The effects of brief cognitive-behavior therapy for pathological skin picking: A randomized comparison to wait-list control. Behav Res Ther. 2011 Jan;49(1):11-7. doi: 10.1016/j.brat.2010.09.005 . Epub 2010 Sep 22. PMID: 20934685. (Accessed on July 12, 2024)
    [4] Teng EJ, Woods DW, Twohig MP. Habit reversal as a treatment for chronic skin picking: a pilot investigation. Behavior Modif. 2006 Jul;30(4):411-22. doi: 10.1177/0145445504265707 . PMID: 16723422. (Accessed on July 12, 2024)
    [5] Paraskevi Mavrogiorgou, Armin Bader, Eggert Stockfleth, Georg Juckel (2015). "Obsessive-Compulsive Disorders in Dermatology." Journal of the German Society of Dermatology (JDDG). https://doi.org/10.1111/ddg.20_12781. (Accessed on July 12, 2024)
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