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People With The Habit Of Nail-Biting Or Skin-Picking Are Perfectionists, Study Finds

People With The Habit Of Nail-Biting Or Skin-Picking Are Perfectionists, Study Finds

Perfectionism is one of the world’s most prevalent diseases in modern society, particularly given the advancements of social media and a rapidly increasing average workload and stress level on most individuals. However, if you’re concerned that you might be a perfectionist, then checking out several notable habits might be suitably indicative, namely biting your nails or picking at your skin.

For as long as the idea of perfectionism has been around, certain behavioural ticks, habits, and behaviours have been associated with the stereotypical image of the perfectionist – the high maintenance, the Type-A, the highly-strung. However, while the stereotype has long since become part of the modern day society’s pressures, the associative behaviours remain.

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Research conducted by the University of Montreal has found that people who have the typically nervous habits of biting their nails or picking at their skin, usually around their nails, are more likely to exhibit and report behaviours, traits, and attitudes consistent with perfectionism. They found that people who are generally impatient, or who get bored or frustrated easily, are more likely to engage in these behaviours; said behaviours and traits are believed to be rooted within the feelings of restlessness and anxiety that are so often associated with perfectionism, with the need to adjust and repeat an action until a perceived notion of ‘perfection’ is achieved in the mind of the sufferer.

This comorbidity between perfectionism and these almost self-mutilating, if extremely minor, behaviours has been previously documented in pre-existing research. Dr. Kieron O’Connor, Professor of Psychiatry at the university and the study’s lead author commented on the research’s findings: “We believe that individuals with these repetitive behaviors may be perfectionist, meaning that they are unable to relax and to perform task at a ‘normal’ pace. They are therefore prone to frustration, impatience, and dissatisfaction when they do not reach their goals. They also experience greater levels of boredom.”

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These ‘perfectionist’ behaviours, such as biting your nails when you’re stuck waiting or in a tediously boring position, can even sometimes have a positive effect; “The positive effects of the habits are stimulation and a way of regulating emotion,” O’Connor discussed with The Huffington Post. “What triggers the habit is largely frustration and impatience so the action substitutes for more constructive action.” However, in the long term, these behaviours can cause more harm than good.

Treatment for these conditions is being developed – one is a treatment of behavioural modification that involves replacing said habit (such as biting your nails or picking at your skin) with an equal, less self-injuring action. Another possible avenue of interest seems akin to cognitive behavioural therapy (CBT); investigating the root cause of what factors cause the tension that lead to the behaviours, and aiming to challenge and defeat of the behaviours.

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O’Connor seems particularly interested in the latter approach: “We look at all the thoughts and behaviors present in situations at high risk for the habit and change them through cognitive therapy to more resemble the thoughts and behaviors in low risk situations,” O’Connor told HuffPost. “We do not address the habit directly so the person does not need to learn a competing response to replace the habit.”

Perfectionists face more than the social associations of their condition – the wider world might seem them as the high-maintenance divas of the world, never satisfied and never willing to let anything go until it’s perfect to a point. However, those suffering with anxious and perfectionist tendencies know that the associated behaviours and habits, however minor, are still irritating and infuriating; any avenues of help that can be given to them should be wholeheartedly and thoroughly encouraged.

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http://www.huffingtonpost.com/2015/03/13/nail-biting-nervous-habits_n_6854152.html?ncid=fcbklnkushpmg00000063

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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