[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-detail-115720-en":3,"doc-seo-115720-105":30,"detail-sidebar-cat-0-en-105":92},{"code":4,"msg":5,"data":6},0,"success",{"doc_id":7,"user_id":8,"nickname":9,"user_avatar":10,"doc_module":4,"category_id":11,"category_name":12,"doc_title":13,"doc_description":14,"doc_content":15,"file_id":16,"file_url":17,"file_type":18,"file_size":19,"view_count":11,"is_deleted":4,"is_public":20,"is_downloadable":20,"audit_status":20,"page_count":21,"language":22,"language_code":23,"site_id":24,"html_lang":23,"table_of_contents":25,"faqs":26,"seo_title":27,"seo_description":14,"update_tm":28,"read_time":29},115720,5909887256941,"Levi","https://ap-avatar.wpscdn.com/davatar_9964176cb1d06d4a9deccf72a44ae3dc",7,"Healthcare","Skin Picking - The Freedom to Finally Stop","A self-help guide for ending chronic, destructive skin picking by breaking the behavioral and psychological cycle behind the habit. It introduces a holistic approach, explains why skin picking occurs, and uses practical tools such as a habit log, blocking and keeping-hands-busy strategies. The book also addresses stress-inducing thoughts and emotions through techniques like tapping (Emotional Freedom Technique), questioning beliefs, meditation, and lifestyle support, and includes guidance on food, supplements, and related concerns such as acne and hormones.","Skin Picking  \nThe Freedom to Finally Stop  \nAnnette Pasternak, Ph.D. with Tammy Fletcher, M.A., L.M.F.T  \n[OceanofPDF.com](OceanofPDF.com)  \nCopyright © 2014 Annette Pasternak Smashwords edition  \nAll rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles or reviews.  \n[OceanofPDF.com](OceanofPDF.com)  \nTable of Contents  \nSection 1: Introductory Material  \nWelcome  \nWho am I? How do I help people who pick their skin and why have I  \nwritten this book?  \nMore about a holistic approach to stop picking  \nDo you need therapy for this, and if so, what can you expect?  \nHow to use this book  \nA note to parents and significant others  \nWhy do we pick and how do we stop?  \nWhat is known scientifically  \nThe story of my skin picking  \nSection 2: Breaking the Cycle  \nGetting in touch with your pros and cons  \nIntroduction to the habit log  \nWhat to do with your log  \nThe vicious cycle and the overall strategy to break it  \nBlocking strategies  \nStrategies to keep hands busy  \nSection 3: Reexamining and Transforming your Stress-Inducing  \nThoughts and Emotions  \nNegative beliefs and skin picking  \nEmotional Freedom Technique (Tapping)  \nQuestion your thoughts  \nFocus on the positive  \nSection 4: Calming, Focusing and Grounding  \nSense therapies from Ayurveda  \nPranayama  \nMeditation  \nExercise, rest, and other lifestyle factors  \nEmotional Stress Release and other energy techniques  \nSection 5: Food and Supplements  \nFood: Are you getting too much of these foods?  \nFood: Are you not getting enough of these?  \nDietary supplements  \nSection 6: Other Concerns  \nAcne  \nHormones  \nStaying motivated  \nResources Appendix  \nAcknowledgments  \n[OceanofPDF.com](OceanofPDF.com)  \nAuthor’s Note  \nThe self-help advice in this book is meant to be educational and is not intended as a substitute for psychotherapy, nutritional counseling, medical care or spiritual guidance. Please seek the appropriate professionals when needed.  \nWe are all individuals with different circumstances, health concerns and sensitivities to food and supplements. I advise you to consult a health professional before taking supplements or implementing any of the other information in this book. I do not promise results and I accept no liability.  \n[OceanofPDF.com](OceanofPDF.com)  \nSection 1-Introductory Material  \nWelcome  \nCongratulations! Please give yourself an appreciative pat on the back. Beginning to read this book is an important first step toward freedom from chronic, ongoing and destructive skin picking. Chances are you have had a skin picking problem for a very long time and have tried very very hard to get yourself to not do the behavior, to no avail. Any amount of effort you have tried and perhaps succeeded at, temporarily, you have ultimately gone back to picking with a sense of hopelessness that you will ever be free of this compulsion.  \nHaving been there myself, I completely understand. But from now on, I want you to think,“No more hopelessness.” Simply trust that it can be done, and from now on, focus on learning how and taking positive steps. When you focus on hopelessness and doubt, that only causes the hopelessness to grow. You’ve already done that enough, haven’t you? Did you know that if you look at a wall by the side of the freeway instead of the lane you are in, you will likely drive into that wall? (Don’t test it!) I know where you want to be – you want to have perfect skin and feel great and be 100% skin picking-free. But if you look at that as the only acceptable place to be, and you see how far you are from that reality, you’re not going to be able to do it. Yet I know you are capable of taking small positive steps and being okay with gradual progress, and with where you are at each moment along the way. Starting now, see if you can open yourself up to being okay with how you are right now. Because only when we are focused ","cbCaifHEw6dSOYSH","https://ap.wps.com/l/cbCaifHEw6dSOYSH","pdf",1204468,1,148,"English","en",105,"# Section 1: Introductory Material\n## Welcome\n## Who am I? How do I help people who pick their skin and why have I written this book?\n## More about a holistic approach to stop picking\n## Do you need therapy for this, and if so, what can you expect?\n## How to use this book\n## A note to parents and significant others\n## Why do we pick and how do we stop?\n## What is known scientifically\n## The story of my skin picking\n# Section 2: Breaking the Cycle\n## Getting in touch with your pros and cons\n## Introduction to the habit log\n## What to do with your log\n## The vicious cycle and the overall strategy to break it\n## Blocking strategies\n## Strategies to keep hands busy\n# Section 3: Reexamining and Transforming your Stress-Inducing Thoughts and Emotions\n## Negative beliefs and skin picking\n## Emotional Freedom Technique (Tapping)\n## Question your thoughts\n## Focus on the positive\n# Section 4: Calming, Focusing and Grounding\n## Sense therapies from Ayurveda\n## Pranayama\n## Meditation\n## Exercise, rest, and other lifestyle factors\n## Emotional Stress Release and other energy techniques\n# Section 5: Food and Supplements\n## Food: Are you getting too much of these foods?\n## Food: Are you not getting enough of these?\n## Dietary supplements\n# Section 6: Other Concerns\n## Acne\n## Hormones\n## Staying motivated\n## Resources\n## Appendix\n## Acknowledgments","[{\"question\":\"What does the book promise about ending chronic skin picking?\",\"answer\":\"It focuses on freedom from chronic, ongoing, and destructive skin picking by shifting attention away from hopelessness and toward learning how to make positive, gradual changes.\"},{\"question\":\"How does the book help readers break the skin-picking cycle?\",\"answer\":\"It provides habit tracking via a habit log, then combines overall strategy with blocking strategies and techniques to keep hands busy to interrupt the loop.\"},{\"question\":\"Which techniques does the book use to address stress and emotions related to skin picking?\",\"answer\":\"It includes Emotional Freedom Technique (tapping), practices for questioning negative beliefs, focusing on positives, and calming, focusing, and grounding methods such as meditation, pranayama, and lifestyle factors.\"}]","Skin Picking - 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