Control Your Habits With Habit Reversal Therapy

Breaking free from unwanted habits is never easy, but it's possible with the proper support. Habit reversal therapy is a structured approach to identifying, understanding, and replacing repetitive problematic behaviors. Whether you're biting your nails, pulling hair, or stuttering, a therapist specializing in habit reversal therapy can guide you through practical strategies to regain control.

Zencare offers a curated directory of qualified and vetted professionals for habit reversal therapy near you. Take advantage of intuitive filters for more localized search options and watch introductory videos to help you choose the therapist who fits your needs best.

What Is Habit Reversal Therapy?

Habit reversal therapy (HRT), sometimes referred to as habit reversal training, is a type of behavioral therapy. It has been in use since the 1970s and, subsequently, has been the subject of several studies examining its efficacy.

The most common application of HRT is for reducing the repetitive behaviors associated with tic and habit disorders in both adults and children.

Common Habits Addressed by Habit Reversal Therapy

HRT addresses various repetitive behaviors that impact physical and emotional well-being. These behaviors develop unconsciously — triggered by boredom, stress, or other factors that may lead to visible damage or distress.

Common habits HRT addresses include:

• Hair pulling (trichotillomania)
• Skin picking (excoriation)
• Tourette’s syndrome and other tic disorders
• Stuttering
• Nail biting
• Thumb sucking

Difference Between HRT and Compulsive Behavior Therapy

HRT and compulsive behavior therapy share similarities, but they are different in their focus and application. HRT primarily targets habitual behaviors, especially those that are body-focused and repetitive. Techniques involve increasing awareness of the habit and implementing competing responses to replace them.

Compulsive behavior therapy addresses behaviors driven by irresistible urges, often linked to anxiety or distress, like obsessive-compulsive disorder (OCD). Treatment usually involves gradually exposing individuals to anxiety-provoking stimuli so they can learn to refrain from compulsive behavior.

Techniques Used in Habit Reversal Therapy

HRT usually involves the following techniques:

• Awareness training with self-monitoring: Participants learn to identify when the behavior is about to happen by becoming aware of the preceding experiences or cues. This might mean, for example, noticing the muscle sensations that occur just before a tic, or noticing the mounting muscle tension that occurs with the urge to pull hair in trichotillomania. This phase of therapy involves the use of self-monitoring forms to identify cues, triggers, and patterns.
• Relaxation training: Participants learn relaxation and breathing exercises. Building on the first component of HRT, participants apply relaxation training whenever they notice the urge to engage in the maladaptive behavior.
• Competing response training: Once participants have developed an awareness of the cues that the behavior is about to happen, they learn to replace the behavior with another. Participants learn a competing behavioral response; a behavior that is incompatible with the original unwanted behavior. The therapist helps the individual to select appropriate behaviors to substitute.

For example, a person might become aware that, prior to hair pulling, they reach their hand up to their scalp and stroke their hair. Once they become aware of this physical cue that precedes hair-pulling, they could practice moving their hand to their ear and rubbing their earlobe instead. Over time and with practice, the person learns to replace the habit of hair pulling with this alternative behavior.

Benefits of Habit Reversal Therapy

If you're trying to overcome unwanted behaviors, you could benefit from HRT in the following ways:

• Increased self-awareness: HRT helps you recognize the triggers and patterns associated with your habits, enabling you to anticipate and manage them more effectively.
• Healthier responses: By teaching alternative behaviors to replace unwanted habits, HRT empowers you to respond to triggers more positively.
• Enhanced self-control: This type of therapy can help boost confidence and promote greater self-control.
• Versatile applications: HRT can be used to treat a range of habits, so if you're struggling with more than one, this therapy can help with them all.

Begin Your Path to Positive Change

The right therapy can be life-changing if you're struggling with unwanted habits. HRT offers practical ways to regain control and build healthier responses.

To start your journey toward positive change, search Zencare for a therapist to guide you through HRT. It's an easy and convenient way to find therapists using intuitive filters to narrow down your search, and introductory videos help you connect with the right professional from the start. To find a therapist today, start your search here.