Some sources recommend the manipulation of objects, which allows to occupy his hands otherwise. You can rub your fingertips, fiddle with a pen or squeeze a stress ball. The activity should not require contact with any part of the head. For stubborn habits, handling objects is not as effective as alternative gestures, perhaps because people tend to play with objects when they are bored, but to touch their faces and hair if they are anxious.
Find out more about ways to break the itch-scratch cycle.
Manage triggers
It is possible to reduce the urge to touch your face and the need to resort to alternative gestures by changing your environment. Use your logbook to identify situations or emotions associated with contact with your face.
For example :
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For glasses that slide on your nose, you can take ear hooks or hair bands to fix them in place.
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To avoid biting your nails, you can keep your nails short by filing them or wear gloves or bandages at your fingertips.
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If allergies cause itchy eyes, skin, or runny nose, you can limit your exposure to allergens or take antihistamines.
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If you tend to have food stuck between your teeth, you can brush your teeth after each meal.
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If you often have hair in your eyes or mouth, you can use an elastic band, a scarf or a hair product to retain it.
Here you will find more information on the habit reversal technique.
Not always possible to stop
Most people are unable to completely eliminate unwanted habits, but they can reduce their frequency. According to the principle of risk reduction, the less we touch our faces, the more we decrease the possibilities of viruses entering our bodies.
Sometimes you need to touch your face, whether it’s to floss, put on contact lenses, wipe food on your lips, make up or shave your chin. It is then necessary to wash your hands well before. To adjust your glasses without first washing your hands, you can take a tissue that will be thrown away immediately after use. You should avoid eating with your fingers and putting food in your mouth with unwashed hands. We wash our hands, or use utensils or packaging to handle food.
You can also reduce the spread of infectious diseases by practicing social distancing, washing your hands thoroughly with soap and water or hand sanitizer, and disinfecting surfaces that you come in contact with regularly. However, when touching potentially contaminated surfaces, the above suggestions help avoid touching your face before washing your hands.
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