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First, let me apologize: This entire article will probably make you want to touch your face.
Getty / Serge Krouglikoff; Designed by Morgan Johnson
But well get through it together.
So deciding that youre only going to touch your cheeks and forehead is probably a lost cause.
But mental health practitioners who specialize in these disorders have plenty of tips that are widely applicable right now.
For starters, just be mindful of how much you touch your face.
Did I touch my face because I had an itch?
Did I touch my face because Im uncomfortable?
What came before that made me more likely to want to touch my face?
For one, touching your face is natural.
There are dozens of reasons we touch our faces without even realizing it.
Were constantly attending to our bodies in unconscious ways.
Thats because a lot of people are trying to combat face-touching by avoiding thinking about touching their face.
And that just makes things worse.
Its futile to attempt to tell yourself not to think about something, says Deibler.
You cant think a thought out of existence; its a struggle not worth having.
Make the active choice to replace face-touching with another behavior or reaction.
I know youre probably like, Gee, why didnt I think of that?
Do something besides touching your face may sound like no-brainer advice, but its all about being intentional.
But before you get to that stage, you have to be deliberate.
Maybe you ride out the itch, says Deibler.
Notice how its uncomfortable but it subsides.
Maybe you rub the itch with your shoulder or arm instead of your fingers.
Maybe you whip out some hand sanitizer first.
(For more information on how washing your hands helps you avoid the new coronavirus, headhere.)
Find practical workarounds for your various triggers.
On the other hand, if you notice youre constantly adjusting your glasses, swap to contacts.
Basically, its all about finding what works for you.
Address underlying emotional reasons behind the habit.
Actually practice not touching yourself.
Dont scratch, dont fuss with anything, dont move a hair.
See if you could do it.
Plenty of people will struggle but get better with practice.
If youre still really having trouble, put some reminders in place.
might work, its worth a shot.
If anything, flags like that can help you catch yourself in the act and stop.
Reminders can be more subtle too.
(Yes, its kind of like a gentler version of a shock collar.)
Accept that youre going to touch your face sometimes.
Remember that avoiding touching your face is apreventivemeasure.
The situation with coronavirus is evolving rapidly.
