From now on replace all scratching behaviour with your new habit. If there is no itch after fist-clenching there is no need to pinch. Situations which provoke scratching List these situations and consider if any are dispens足 able for the next four weeks. If some can be dispensed with, scratching frequency will immediately decrease. For situations which are indispensable, or when the habit reversal technique is difficult to use, introduce damage limitation tactics.
Damaging
Damage limitation
Scratching after a shower or bath
Pat the skin dry with a towel, put on the emollient, dress quickly and distract yourself for about 10 minutes
Scratching in bed
Get up!
Scratching while undressing
Be mentally prepared and undress quickly. Use your cream, dress again, then distract yourself for 10 minutes
Scratching while watching TV, talking on the phone, etc.
Keep your hands occupied!
If you have difficulties in remembering not to scratch, put up a sign e.g. on the bathroom door, on the TV, or by the phone.
Prepare yourself for difficult situations ... Anticipate and plan your own strategies! 128