Do you have habits you can't break? Let's talk about Habit Reversal Training (HRT)!

We all have some little habits, don't we? Sometimes we bite our nails, twirl our hair, or pick our chin without even realizing it. While some of these are harmless, some habits can affect our lives, appearance, and mental health. So if you need help breaking a habit like this, today we're going to talk about a very effective way to do it.

Simply put, what is Habit Reversal Training (HRT)?

Habit Reversal Training (HRT) is a behavioral therapy. In simple terms, it involves replacing a bad or unwanted habit with a harmless one, and then eliminating the bad habit. Some habits we all have, such as forgetting to close the kitchen cupboard door, can be annoying, but they are not harmful.

But some habits, like constant skin picking and hair pulling, can affect our daily activities as well as our physical and mental health. If you need help breaking a habit like this, HRT can be a great tool to help you control your behavior.

What kinds of habits does this treatment help with?

HRT helps treat a variety of compulsive behaviors, especially body-focused repetitive behaviors, in both adults and children.

If you need help stopping this habit or managing these conditions, consider seeing a mental health counselor, such as a psychologist who has experience with HRT.

How does Habit Reversal Training (HRT) work?

During HRT treatment, you will need to work with a mental health counselor . There are three main steps to this.

1. Awareness Training

This is the first and most important step. It involves becoming aware of when and how you engage in your bad habit.

• Describe the habit: Together, you and your counselor will identify exactly what the habit is and describe each movement involved. For example, you might rub your lips before biting your nails.
• Habit Recognition: Every time you do that bad habit, you have to recognize it by saying, "I'm doing this now." The counselor will praise you when you recognize it. If you're secretly doing the same thing, he'll point it out to you.
• Identifying the cues that precede the habit: Once you become skilled at identifying the habit, the counselor will help you recognize the little cues that come before you do the habit. It could be an urge to do it, or a basic movement like putting your hand to your mouth to bite your nails. You will also recognize when the habit is most likely to occur, such as when you are stressed or sad.

2. Practicing an alternative behavior (Competing Response Training)

This is the second step. What happens here is that you learn to do another behavior that physically prevents you from doing that bad habit.

Imagine you're trying to stop biting your nails. Here are some things you can do:

• Keep your hands clasped and to the side.
• Clasp your hands together.
• If you are sitting, sit with your arms overhead.
• Cross your arms across your chest.

Once you have chosen an alternative behavior, you will be helped to practice it in sessions with the counselor.

3. Motivation and social support (Intensive Training)

This is the final stage. This is where you get support from family and friends for your endeavor. For example:

• When they see you doing that competing behavior, they appreciate you.
• When you're about to do an old bad habit, they lovingly remind you to do something new.

Are there any other things that help besides this?

Yes. In addition to these three main steps, the counselor can teach you two other methods.

Relaxation Training

Often, these habits emerge most when we are stressed . So it is very important to practice ways to relax. Things that can help with this are:

• Mindfulness meditation
• Deep breathing exercise
• Physical exercise
• Reading or writing books
• Listening to music

Generalization Training

What happens is that you practice that new, good behavior (competing behavior) in different situations, in different environments. As you continue to do this new thing, after a while it becomes a habit without you even realizing it, and the old bad habit disappears completely.

Is HRT really effective? How long does it last?

Yes, several studies have shown that HRT is a very effective way to reduce many habit-based behaviors. However, it may not be enough to completely cure a complex condition, such as smoking due to nicotine addiction or OCD. In such cases, additional measures, such as medication or other psychotherapy, may be needed. You can talk to your doctor to develop a treatment plan that works best for you.

The time it takes to complete this treatment varies from person to person. Some people can achieve success in a few months. Others can take a year or more. The most important thing is that in addition to the sessions with the counselor, you also do the exercises you do on your own ("homework") . Your effort determines the result.

When should I see a doctor?

If HRT doesn't work, or if the habit recurs, see your doctor or mental health professional. A different treatment option may be more appropriate for you.

It can be hard to admit that a habit like this is interfering with your life, and you may even feel ashamed. But remember, the sooner you seek help, the sooner you can overcome this condition and live the life you want. Doctors and counselors are there to help you, not to judge you.

Habit Reversal Training, HRT, bad habits, nail biting, hair pulling, skin picking, behavioral therapy, mental health