Overcoming the Habit of Touching Your Face

In the daily hustle, the seemingly innocent act of touching your face can have profound implications on your health. In this article, we delve into the psychology behind this habit, explore the disadvantages of frequent face-touching, and present five effective strategies to break free from this common behaviour.

1. 💡 Psychology Behind Touching Face

The addiction to touching your face can be attributed to various factors.

• Unconscious Habit: Face-touching often becomes an unconscious habit, similar to biting your nails, offering a sense of comfort without active awareness.
• Self-Soothing Mechanism: Touching one’s face is often an instinctive, self-soothing response rooted in psychology. The nerve endings on the face are highly sensitive and closely connected to the brain, providing a sense of comfort[1][6]. Understanding this psychological aspect is crucial in addressing the habit effectively.
• Response to Stress and Anxiety: Stressful situations and anxiety can trigger the urge to touch your face, as it provides a momentary sense of relief.
• Emotional Expression: Facial self-touches might serve as a form of emotional expression, often associated with feelings of stress or discomfort.

You Probably Touch Your Face 16 Times an Hour

Healthline

2. 🚫 Disadvantages of Frequent Face-Touching

The consequences of frequent face-touching extend beyond the immediate moment. Studies indicate that touching the face significantly increases the risk of infection with various viruses, including the flu and germs.

Dermatologists also advise against it as a means of managing oily skin, pointing to potential skin-related drawbacks[3]. As we touch numerous surfaces, accumulating millions of microbes, microscopic skin tears from actions like rubbing eyes can allow these germs to enter, posing health risks and potential skin issues like blisters, cysts, and acne.

3. 🛑 10 easy tricks to break the habit of touching your face.

Touching your face is a common yet potentially harmful habit, especially in the context of hygiene and health. Breaking this habit requires conscious effort and effective strategies. Here are ten proven strategies to avoid touching your face.

1. Scented Reminders:

• Use scented hand soap or sanitizer to increase awareness of your hand’s location and reduce face-touching instances[2][6].

2. Journaling as a Strategy:

• Keep a journal noting every instance of face-touching and identify triggers. This promotes self-awareness and aids in behavioral change[6].

3. Scientifically Proven Trick:

• Utilize scientifically proven tricks, as suggested by leading researcher and psychologist Professor Steven Hayes, to dramatically reduce face-touching frequency[3].
• The trick involves techniques rooted in Acceptance and Commitment Therapy (ACT). ACT emphasizes acceptance, mindfulness, and values-based behavioral change. The approach focuses on increasing self-awareness and employing strategies to modify behavior patterns effectively. While the specific details of the trick may vary, it generally includes cultivating mindfulness, acknowledging the impulse to touch the face without judgment, and redirecting attention to alternative behaviors.

4. Object Manipulation:

• Engage your hands with activities that don’t involve touching your head. This can include rubbing your fingertips or fiddling with a pen[4].

5. Visualize What You’re Spreading:

• Remind yourself of the potential consequences by visualizing the spread of germs from your hands to your face[2].

6. Keep Your Hands Busy:

• Preoccupy your hands with tasks like typing or playing video games. Keeping your hands engaged is a foolproof way to avoid face-touching[4].

7. Wear Gloves 🧤 :

• Raise awareness by wearing gloves, especially in public spaces, to discourage unconscious face-touching[6].

8. Set Reminders 📱 :

• Use your phone or other devices to set regular reminders, prompting you to be mindful and avoid touching your face[4].

9. Regular Hand Washing:

• Maintain a routine of regular hand washing to reduce the risk of transferring germs.

10. Gradual Habit Replacement:

• Gradually replace the habit of face-touching with a positive behaviour. For instance, consciously replace touching your face with adjusting your glasses or scratching an itch on your arm[5].

Conclusion

To safeguard well-being and maintain clear, healthy skin, it’s essential to embrace the mantra: “stop touching your face.” This simple yet powerful directive can lead to a significant reduction in germ transmission and mitigate the potential adverse effects on both health and skin. By cultivating mindfulness and adopting practical strategies, individuals can successfully overcome the habit of touching their face, promoting a healthier and happier lifestyle.

Sources

1. UNR Nevada Today – How do I stop touching my face?
2. Healthline – You Probably Touch Your Face 16 Times an Hour
3. ScienceDirect – Stop touching your face! A systematic review of triggers…
4. UNLV – How to Stop Touching Your Face
5. CloudResearch – Research on The Self-Regulation of Face-Touching
6. Full Spectrum Dermatology – Benefits of Not Touching Your Face
   

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