DEAR HARRIETTE: Since I was young, I’ve found that I’ve always had strange anxiety-induced habits -- pulling at the edges of my hair, sucking my thumb, picking at scabs, etc. Over time, I’d find a solution, or I’d just sort of grow out of it. At present, I scratch the insides of my palms when I’m nervous, stressed or frustrated. I think I may do it at other times, but I haven’t pinpointed all of the triggers. Lately, it’s been out of control. I haven’t been able to resolve this one, but I’m so ready to leave it behind. How do I find a lifetime solution for all these behavioral tics? -- Old Habits Die Hard
DEAR OLD HABITS DIE HARD: I feel your pain. When I was young, I used to suck my thumb; I couldn’t stop myself. Someone finally suggested painting my fingernails with a solution that left a terrible taste on my finger. That helped, but ultimately it was mind over matter for me. I willed myself to stop. I’m sure that willpower was helped along by feeling ashamed that I was doing a childish thing.
I have learned that conscious breathing can help one to control any behavior. Breathe deeply and tell yourself that you are replacing a behavioral tic with a cleansing breath. This has worked for many challenges -- like shaking your leg; repeating “like,” “you know” or “um”; and picking skin.
Since you mention stress as a trigger, you may also want to pay attention to what sets you off and do your best to avoid those things before they take over. Finally, a therapist may be able to help you develop healthier habits.