Coping Cards

Look Into My Eyes

The bathroom is a colossal Dermatillomania trap for me. As soon as I stand in front of the mirror, I look for flaws on my face. Most of the time, I have my two or three favorite spots that I over-investigate.

I try very hard to focus on my eyes instead of my scabs and pimples. “Out of sight, out of mind” is my strategy here. I hope that if I don’t see the blemishes, I don’t feel the urge to pick them. It works, at least sometimes …

This BFRB Coping Statement is inspired by the magician from Little Britain who hypnotizes people by saying: “Look into my eyes, look into my eyes, the eyes, the eyes, not around the eyes, don’t look around my eyes, look into my eyes, you’re under.” Does it mean I’m trying to hypnotize myself?

Anyway … I hope this coping card will help you a bit the next time you stand in front of the mirror! Fingers crossed 🙂

Coping Cards

You Know You Can’t Stop if You Squeeze Just a Tiny Bit

Do you know the feeling of losing control of not being able to stop squeezing out all the things – from the giant pimple to the tiniest blemish. The feeling of being deep in the zone? I hate it when this happens to me. It almost always starts the same way. 

I just want to check this one point. Then I just squeeze a tiny bit to see if something comes out. Then I try a little harder until the first layer of skin comes off. If nothing comes out of that one spot, I’ll quickly move on to the next one. 

Almost like in a little panic or a rush because I know I shouldn’t pick my skin. But before I can stop, I squeeze as many pimples or blemishes as possible. Getting something out of my skin just feels so rewarding. 

It becomes incredibly frustrating when I pick the same spot for months or when I start “operating” with the needle. Excuse me if I elaborate on that here, but I think you know or can relate to what I am talking about here.

To not get caught in the check/pick/heal/repeat spiral, I try everything so as not to squeeze even a tiny bit. To do just that, I need all the BFRB tricks, especially in the bathroom. 

Dimming the bathroom lights has helped me a lot to not see blemishes. Also, placing this coping statement on my bathroom mirror is a great reminder to stay strong against my urges and not to even start picking my skin. Other than that, I try to avoid looking closely at my skin and try to keep my finger busy, so they don’t wander around looking for any bumps.  

Coping Cards

Skin Picking Makes My Skin Less Healthy

I think we all know and agree that skin picking makes our skin less smooth and less healthy.

Nevertheless, we pick scratch and bite, intending to smooth out our skin. I personally find it rewarding and soothing when I remove a scab or pop a pimple. Again and again and again … 

My fingers and eyes are always looking for the slightest imperfections on my skin. I tell myself that getting rid of blemishes will speed up the healing process, and then my skin will finally look good.

It is such a paradox because my skin looks worse after I’ve tried to make it better. When I see the damage I’ve done, I feel angry with myself, defeated and helpless. And the healing process feels like it takes forever.

This BFRB coping statement helps me remind myself that blemishes heal faster when I leave them alone and let them heal naturally.