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 you can combat it.

 

 

Proven methods and tips against picking and biting your nails

• At https://www.tricks-gegen-ticks.de/selbsthilfe/ proven methods from cognitive behavioral therapy for treating skin picking or nail biting are explained. These methods were developed by Prof. Dr. Steffen Moritz and the psychologist Stella Schmotz at the University Hospital Hamburg-Eppendorf and tested in small studies. You can find scientific studies on the effectiveness of the measures at https://clinical-neuropsychology.de/Technique_for_reducing_nail_biting_and_hair_pulling_trichotillomania/ under “Publications”. The Habit Replacement and Decoupling methods are variants of Habit Reversal Training.
  
• Method 1: Habit Replacement
  It helped me to combine the Habit Replacement 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 fidget, such as when reading, I wear the fidget ring as a preventive measure.
• 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
• In the Thieme specialist journal “Current Dermatology”, skin picking disorder is extensively described from a psychological perspective. The article was written by psychologist Linda M. Mehrmann, Prof. Alexander L. Gerlach and psychotherapist Antje Hunger. You can access the scientific article here .
• At https://www.skin-picking.de/ the non-profit association Skin Picking and Trichotillomanie eV deals exclusively with skin picking, trichotillomania and other Body-Focused Repetitive Behaviors (BFRBs). BFRB includes body-related repetitive behaviors. Trichotillomania is a compulsive hair plucking disorder.

 

Books

A tip: You can also look for the books at your local city library.

• Frieden mit meiner Haut. Wege, Skin Picking zu überwinden - Ingrid Bäumer, Christina Gallinat
  Ingrid Bäumer is an affected person herself and shares her personal story as well as the experiences of other affected people in this book. She also explains the different treatment options for skin picking.
  
  
• Ratgeber Skin Picking: Hilfe bei Dermatillomanie - 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.

 

Podcast

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