Rec | PICKING OFF THE SAME SCAB ON THE SIDE OF YOUR HEAD EVERY ...

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PICKING OFF THE SAME SCAB ON THE SIDE OF YOUR HEAD EVERY SINGLE DAY FOR WEEKS

this has become a Crucial part of my routine and schedule

@justatecheese

May 1, 2025

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SCAMP — a cbt technique for recovering from body-focused repetitive behaviors

Sensory Cognitive Affective Motor and Place aka SCAMP is the self-monitoring technique that has dramatically improved my own issues with BFRB, specifically skin-picking disorder. You do a little bit of homework recording all the moments in your week where you slipped up or got carried away and hurt yourself, note all the triggers in that situation that fall under the SCAMP acronym and then set a predetermined replacement behavior. You need to keep practicing until it becomes second nature, but when I’m good and do the work this therapy technique is literally so effective it is LIBERATING. Fellow skin-picking disorder-lings and other body focused repetitive behavioresses this is the book: Overcoming Body-Focused Repetitive Behaviors: A Comprehensive Behavioral Treatment for Hair Pulling and Skin Picking. Check for it in your local library (that’s where I found mine) or get it in InterLibrary Loan if you’d rather not buy til you try. There are worksheets in the back which I recommend finding online or just remaking in a template doc for yourself.

@bumbythefool

Mar 31, 2024

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baby steps, structure, and airplane mode.

Its cliched but it's true. I've got a bad case of scatter brain at all times. But I've found peace and progress in dedicating small, increasing increments of time to the things I am interested in. Take it one day at a time and don't beat yourself up if you miss a day or two. But try to be consistent. 10 minutes of this, 15 minutes of that. Before you know it you develop a habit that is actually good for you. It also helps me to put my phone on airplane mode and disconnect while I do these things. Just me and the interest. It's not a science and it won't happen overnight. But before you know it you'll just be sucked into rhythms of the things you want to do rather than the things that rot your brain.

@will

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