Skin Picking: The Freedom to Finally Stop

I've been struggling with skin picking since before I can remember. I've also had acne from adolescence into adulthood which has only worsened the problem - it's as if they feed into each other. A few years ago my anxiety peaked to a point where I was forced to seek professional help, and I was diagnosed with panic disorder. Also having struggled with chronic depression, I went on SSRIs which did help. However my acne and skin picking seemed to become worse than it's ever been. I decided to take control of my life through diet, exercise and mindfulness to control my panic attacks from the source instead of living with the side effects from the drugs. Affording therapy wasn't an option for me so I spent the next few years reading as much as I could. I'm happy to say that I now live a very healthy lifestyle and am free of panic attacks and depression completely. However my skin continued to plague me. It wasn't until I decided to do an Internet search for "skin picking disorder" did I actually realize it was an anxiety related disorder. Made sense - anxiety has always been my #1 combatant. I also stumbled upon a therapy center in Los Angeles that specializes in skin picking disorders, but again a tight budget kept me from being able to go that route. I've read several books on Amazon but they were unhelpful and vague. I don't know why it took me so long to read THIS book. The author has actually struggled with the disorder herself and has attended the therapy center in Los Angeles that I was contemplating attending. So I decided to give one last book a chance before putting myself into therapy and in glad I did. This book has the most relatable, applicable, effective information I have yet to read anywhere on the Internet or in a book. She has done the research and seen the results with herself and her clients. Much of the diet stuff I knew already from my own research and learning, but she really covers the entire spectrum of emotional, mental and physical health to give you the best chance at fighting this thing. I've started putting most of what she has to offer into practice and am improving greatly. Even my setbacks aren't as upsetting as they used to be. I highly recommend this book!!

Skin Picking: The Freedom to Finally Stop by Annette Pasternak, PhD is a unique, holistic self-help book primarily written for those who compulsively pick their skin, but also helpful for those who pull their hair or experience other Body Focused Repetitive Behaviors (BFRBs). It is a huge addition to the literature, small as that literature may be.While Dr. Pasternak is not a trained mental health professional, with her degree in chemistry, she is trained as a health coach. Probably her most important qualification is that of a recovered picker. She has lived the pain, shame, trying a number of different things before finding a recovery plan that worked for her. She is very open about her own story, which most will appreciate.There are many helpful suggestions. While some can be found elsewhere, she focuses a good deal on diet (especially sugar), mindfulness, and meditation. She also encourages the use of Emotional Freedom Technique (EFT) which is tapping at meridian points. There is a link to a very well done Youtube video by Tammy Fletcher, MA, LMFT on how to do the EFT and apply it for skin pickers. While EFT lacks significant research support, I'd encourage folks to try it. It may be very helpful, with no significant risk if it doesn't work for you.Some of information presented was new to me, ex. that dairy can make acne worse. I still don't have a good understanding of Ayurveda, an Indian conceptualization of balancing of energies, but I'll put that on myself, not Dr. Pasternak.Overall, this is a very well written, compassionate guide for a variety of strategies that can be part of one's recovery plan. I will encourage my clients and others to read this excellent book.

I developed a skin picking disorder 7 months ago due to a severe stress reaction. I felt so diseased and dirty that I did not want to go out anywhere. I saw my primary care doctor who referred me to a dermatologist. I was so humiliated. I did not want anyone to see my legs and my arms. He told me there was nothing he could do and I would just have to stop picking. I went to see a psychiatrist who put me on medication that did not work. I felt like I was the only one who had this disorder. I was glad to read this book. I did the exercises and found that I picked a lot more than I thought I was. I actually picked for hours day and night. I am unable to do the diet or the yoga. This book inspired me to read The Habit Changing Workbook which seems to be working. I also took up puzzle building to keep my hands busy. I can finally see the light at the end of the tunnel,

Just finish reading this book. I already started to work on some of the tips she shared (baby steps though). I can totally relate on almost everything she mentioned. This book is the perfect tool to enhance your awareness about skin picking and give you some concrete tips and paths/options to explore to help you stop picking.Very helpful book, thanks Annette!

I bought this book with the hope I could learn something NEW, that could lead me to stop picking. I did. I learned that it is a chain of events what makes people pick. NOT ONE SINGLE EVENT. You learn to recognize the chain of events and break it on the early steps, not even attempting it on the last ones.It will also work for you if you're willing to do the exercises. You will gain awareness on what it is that makes you pick, and eventually stopping that behavior. For me, it has worked.

If you struggle with skin picking, PLEASE do yourself a favor and BUY THIS BOOK! Reading it for the first time was so comforting; the words were being taken right out of my mouth! Annette speaks from a place of compassion as she once was controlled by skin picking herself. In my opinion, there is no one better to give advice than someone who has personal experience with the problem... and the recovery. Her approach to this disorder is unique, and considers your whole life(style) and how your thoughts, routines, and daily choices all lead to, or away from, picking. Annette helps you to recognize the reasons why you do it, and then teaches you the skills that will help you challenge your thoughts, build new routines, and make healthier choices. This book has been a huge tool in my own recovery, and I hope it will be for you, too. Thank you, Annette!

I am free! Living with Dermatillamania in th UK, I randomly surfed the net one day this year (2017) and discovered DR Annette Pasternak. I am going to find out how to deliver her message, work and proof to the UK. She doesn't know this yet! This lady has empirical, scientific, anecdotal and reasearch bursting out of her life and susinctly, unpatronisingly, agonisingly personally revealed in this one book (a companion book is also available and highly recommended). Many ideas, books and You Tube videos are peppered throughout and a chapter summary really helps keep things tidy! I'm nearly 50, have battled my skin picking since I was a small child, have struggled in so many ways, including personal relationships, work, medication, hospitalisation and total bewilderment from others, family and myself! Annette's book will help you not only understand your condition, but kit you out with tools to break free. You will tobecause if she can do it, I can do it then you definitely can do it! I'm genuine. Please try it and you will totally amaze yourself, love yourself and nurture yourself. Good luck my friend........

I'm so glad I found this book! First, I didn't believe there would be so many useful hints. There is a German book on this topic too; the other (German) one is also quite practical and helpful, but in comparison somehow dry. Annette Pasternak's book is authentic for at least three reasons: she has lived through skin picking herself, she has got a hands-on and down-to-earth approach to the subject and she tackles the problem from several angles. And the good thing is, you don't have to like and try all her suggestions. If one doesn't work for you, there are plenty of others which might prove beneficial and suit you more.The book consists of six chapters. After a very good and clear introduction (Section 1) to the problem itself, to its scientific background etc., there are functional first-aid suggestions and pointers so that you can start easily (Section 2). There are only few "tasks" she asks her readers to undertake, but they are very useful (and don't take much time). Section 3 is occupied with the thoughts that can lead to excessive skin picking - and the thoughts which could help to stop it. Section 4 presents several useful techniques taken from different traditions and cultures (meditation, sense therapy from Ayurveda, diverse lifestyle factors, energy techniques). Even if not all of them will do for me, it opened my mind to - sometimes small enough, but efficient - calming techniques and different ways of coping with stress. Section 5 I liked particularly because I'm very interested in the physical components which can contribute to an impulse control problem like skin picking: it enlists and explains food which might lead to a stronger need to pick and food as well as dietary supplements which could release you from skin picking. This was very, very helpful and I could gather knowledge about some supplements I didn't know before, some of which I've already tried (and I'm still trying since they seem to work). Section 6, finally, is concerned with "Other concerns" like acne, hormones in general and motivation, since getting rid of skin picking is a long-term process with ups and a lot of downs. Although I'm not over so lump and I will have to fight this destructive habit for a long time coming, I feel there is already a great improvement. I am so grateful and I can highly recommend this book to anyone picking skin and trying to stop!For the German readers, I wrote my review in German too / Für die deutschen Leser habe ich hier meine Rezension auf Deutsch eingestellt:Ich bin so froh, dass ich dieses Buch gefunden habe! Zuerst war ich etwas skeptisch, ob es mir überhaupt etwas bringen würde; es gibt ein deutsches Buch zum gleichen Thema, ebenfalls mit nützlichen Hinweisen, aber im Vergleich erscheint es fast trocken – und es „kreist“ das Problem längst nicht von so vielen Seiten „ein“ wie Annette Pasternak. Was sie schreibt, ist authentisch und glaubwürdig aus mindestens drei Gründen: Sie hat selbst unter „Skin Picking“ gelitten, ihr Ansatz ist sehr bodenständig, sie bietet wirklich handfeste, praktizierbare Lösungsvorschläge, und vor allem bietet sie für den Umgang mit dieser Impulskontrollstörung, die einem die Haut zerstören und das Leben schwer machen kann, mehrere Strategien aus unterschiedlichen Traditionen und Bereichen.Und das Gute daran ist, dass nichts (oder nur sehr wenig) verpflichtend ist, sondern dass es ein ganz freiheitlicher Ansatz ist: Man kann sich aus dem ganzen Lösungsangebot das heraussuchen, was funktioniert und einem liegt. Wenn eine Strategie nicht funktioniert, dann auf zum nächsten, der vielleicht klappt!Das Buch besteht aus sechs Kapiteln. Nach einer sehr guten und klaren Einführung ins Thema (Section 1), zum bisherigen wissenschaftlichen Kenntnisstand etc. bietet das zweite Kapitel praktische Erste-Hilfe-Vorschläge, so dass einem der „Einstieg in den Ausstieg“ erleichtert wird. Es gibt nur sehr wenige Aufgaben, die sie ihren skin picking-geplagten Lesern empfiehlt, aber diese sind sehr nützlich (und kosten auch nicht so viel Zeit). Das dritte Kapitel befasst sich mit den Gedanken und Gefühlen, die zu exzessivem Skin Picking führen können – und den Gedanken, die dabei helfen könnten, diesen Teufelskreis zu durchbrechen und das Skin Picking zu reduzieren oder sogar ganz damit aufzuhören. Kapitel 4 stellt diverse nützliche psychologische und spirituelle Techniken (Meditation, Yoga, Ayurveda, …) vor, zeigt aber auch, wie unser Lebensstil das Problem verschlimmern oder günstig beeinflussen kann. Auch wenn nicht alle angeführten Ansätze bei mir greifen, schafft dieses Kapitel doch ein stärkeres Bewusstsein für den Einfluss, den man selbst gegenüber dieser Art von Zwang nehmen kann, und dafür, wie Entspannungstechniken dabei helfen könnten. Das fünfte Kapitel war für mich besonders ergiebig, da ich mich sehr für die ganz praktischen Lösungsansätze interessiere, die mit medizinisch beschreib- und beeinflussbaren körperlichen Vorgängen, mit der Wirkung des Essens und Nahrungsergänzungsmitteln zu tun haben. Lebensmittel, die das Skin Picking auslösen oder verschlimmern oder aber reduzieren können, werden ebenso vorgestellt wie Nahrungsergänzungsmittel bzw. bestimmte Inhaltsstoffe von Medikamenten, die vielleicht dabei helfen, damit aufzuhören. Ich bin dabei, einiges davon auszuprobieren, und es scheint zu wirken. Das sechste Kapitel schließlich befasst sich mit allem, was in diese Störung hineinspielen könnte (Akne, Hormonschwankungen), aber auch mit der langfristigen Motivation, um den Drang zum Skin Picking zu bekämpfen, denn es kann ein mehrjähriger oder sogar lebenslanger Prozess mit vielen Höhen und Tiefen sein. Auch wenn ich noch nicht über den Berg bin und mich wohl noch eine lange Zeit mit dieser zerstörerischen Gewohnheit auseinandersetzen muss, bemerke ich schon jetzt eine große Verbesserung. Ich bin so dankbar für dieses nützliche, hilfreiche Buch und kann es allen, die unter Skin Picking leiden und damit aufhören möchten, nur wärmstens empfehlen!