Picking at uneven nails from time to time usually isn't a cause for concern. However, when it becomes a habit, it can be a sign of stress or anxiety. Some people may pick at their nails subconsciously, while for others, it may be triggered by stress. Nail-picking behavior is common among children, but it can extend to adulthood.
Nail picking becomes a problem if it becomes a continuous habit and one picks on their nails regardless of the injuries. It can be a hard habit to break, especially if it is a coping mechanism for a trigger such as anxiety. If the nail-biting habit is a result of obsessive-compulsive disorder or other mental health conditions, then you will need treatment to help address the trigger as well as put in measures to stop nail biting. Here are some of the best ways to contain nail biting.
Visual Reminders
Overcoming nail-biting is a gradual process. However, you can make the process more effective by using visual reminders to increase your awareness of the behavior. People often bite their nails subconsciously, but with a visual reminder, they become more aware. Some visual reminders you can include in your space are positive affirmations encouraging you to stop nail biting or pictures of healthy nails to help you stick to your goal.
Additionally, having positive affirmations and pictures in visible places or areas of your house that you frequently visit can help. Such visual cues will make you more aware of the nail-biting habit, and you will be more aware of when you are triggered.
Have a Support System
Sometimes, the healing process from BFRBs is complex due to a lack of a solid support system. Therefore, you must find ways to build a support system to help you get through the healing period. One of the best ways to build a support system is by finding an accountability partner who can help keep you in check and remind you of the primary goal of your healing process.
Moreover, an accountability partner can be a friend or relative, and their central role will be calling you to order whenever they see you biting your nails. Furthermore, you can join support groups to share your challenges and healing strategies with people facing similar struggles. These support groups can be online or in-person, depending on your preference and schedule. Support groups are recommended since they give you a sense of belonging, which helps you beat any feelings of isolation and embarrassment that may come with nail biting.
Enforce Physical Barriers
Aside from having visual reminders, you must also put physical barriers that make nail picking more difficult. Visual reminders will make you more aware of the habit, while the physical barrier will prevent you from indulging in the habit. The best way to enforce a physical barrier is by covering your nails using acrylics or gloves to ensure you do not have easy access whenever you want to pick on your nails.
On the other hand, adhesive bandages can also help your nails heal from the biting wounds while preventing you from biting on them further. You can also apply bitter nail polish to deter biting. Physical barriers will help protect your nails from the biting damage, which can sometimes be embarrassing.
Adopt Healthy Behaviors
Adopting healthier behaviors means finding various ways to deal with your triggers. There are some healthy behaviors you can adopt that should help distract you from picking your nails whenever the urge arises. You can paint, knit, draw, or use fidget toys such as a stress ball to keep your hands busy.
Additionally, you can practice mindfulness through yoga or meditation to help you become more aware of urges and learn how to control them. Some relaxation techniques you can practice include taking deep breaths and progressive muscle relaxation to help with stress and anxiety management.
Set Achievable Goals
Setting attainable goals when dealing with BFRBs, is an effective management plan since it builds confidence, motivation, and sustainable behavioral change while preventing a buildup of negative emotions. Additionally, by gradually achieving your healing goals, you will slowly reduce the habit in a structured manner without feeling pressured, building the foundation for long-term recovery. Breaking down the healing process into manageable steps enhances motivation, especially if you can see tangible results with every step you take. Each attained goal serves as a milestone, offering an opportunity to appreciate your progress.
Furthermore, gradual progress also makes it easy for the body to adjust to small changes in your habits, making new healthy habits more sustainable. Drastic changes are often not welcomed by the body, and you may struggle to adapt. Setting goals also makes it easy to track your progress since you will have a road map of where you want to be in terms of letting go of nail-picking behavior. Therefore, regularly achieving your manageable goals helps you adjust your strategies to fit your needs at a specific time better. A good structure is setting achievable goals, including:
- Initial goal: “I will not bite my nails for two hours daily.”
- Next step: “I will not bite my nails for three or more hours next week.”
- Further progress: “I will not bite my nails for a full day.”
Having such structured objectives helps you build a positive mindset and promotes optimism about the possibility of managing nail-biting behavior. Gradual successes also counteract negative talk and thoughts, thus promoting a positive self-view.
Enroll in Behavioral Techniques Training
Behavioral techniques such as habit reversal training and cognitive behavioral therapy to change the patterns and triggers associated with BFRFBs, are highly effective in managing most BFRBs. They help enhance awareness, provide alternative, healthier behaviors, and reduce the impact of triggers.
Additionally, they help an individual identify their triggers and create a competing response. The habit reversal is achieved when one can replace nail picking with a healthier behavior, such as squeezing a stress ball or knitting. These behavioral techniques help people become more aware of their triggers when they start biting their nails. Once you know such significant factors, creating a competing response becomes more accessible.
Exposure and response prevention is also a standard BFRB management method most professional therapists use. It involves gradually exposing an individual to situations that trigger BFRBs while preventing the response. This mode of therapy helps one build tolerance and reduce the urge to bite nails with time. Stimulus control, on the other hand, involves modifying one's environment to eliminate any triggers and nail-biting opportunities. For example, covering nails using bandages or nail polish is part of stimulus control.
End Note
The healing process from nail biting is gradual; thus, you need to be more patient with yourself regardless of how many times you have to go back to the drawing board. Nail picking usually indicates an underlying condition generally related to mental wellness.
While breaking the habit can be challenging, you can put in more effort by embracing healthier habits such as knitting, building a support system, or enhancing physical barriers. Further, if your nail biting is becoming habitual, you can visit a professional therapist for a sustainable management plan.
