Weekly Trich & Pick Busters Checklist

  S  M  T  W  T  F   S

__ __  __ __ __ __ __    Made daily commitment to refrain from Pulling & Picking

__ __  __ __ __ __ __    Reviewed my Personal Trich & Pick Plan

__ __  __ __ __ __ __    Anticipated predictable frustrations for the day

__ __  __ __ __ __ __    Worked on being aware of frustrations at all times

__ __  __ __ __ __ __    Worked on being aware of my hands at all times

__ __  __ __ __ __ __    Practiced mindfullness

__ __  __ __ __ __ __    Limited my time in “High Pull & Pick” situations

__ __  __ __ __ __ __    Practiced deep breathing

__ __  __ __ __ __ __    Used deep breathing when feeling nervous

__ __  __ __ __ __ __    Did relaxation exercises or meditation

__ __  __ __ __ __ __    Exercised

__ __  __ __ __ __ __    Used coping statements   (ex.  These symptoms are miserable,
                                       NOT dangerous)

__ __  __ __ __ __ __    Used Habit Reversal techniques, such as making fists
                                       for about one minute

__ __  __ __ __ __ __    Used Fiddlers

__ __  __ __ __ __ __    Monitored self for negative thoughts

__ __  __ __ __ __ __    Wrote down negative thoughts

__ __  __ __ __ __ __    Challenged negative thoughts

__ __  __ __ __ __ __    Did self-help reading

__ __  __ __ __ __ __    Attended self-help meeting

__ __  __ __ __ __ __    Used distraction when stressed

__ __  __ __ __ __ __    Focused on blessings for the day

__ __  __ __ __ __ __    Other (specify)


You now are in possession of a number of tools that will help you gain control over your worries.  Like anything else, you NEED to PRACTICE these skills for them to be effective.


                                       Copyright © 2010 Michael Miller, PhD.  All rights reserved.
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