The ASKS Method of Calming the Mind

A practical yet beautiful urge reduction technique for trichotillomania, skin picking, other BFRBs and adaptable for addiction, simply condensed into 12 pages.

When an urge begins, it can feel overwhelming. Perhaps resulting in racing thoughts, and anxiety build-up.

The ASKS Method of Calming the Mind is a beautifully illustrated self-help workbook that teaches a simple, evidence-informed technique for gently reducing urges before they lead to hair pulling, skin picking or other Body-Focused Repetitive Behaviours (BFRBs).

Rather than fighting an urge, the ASKS Method helps you defrazzle your mind by slowing anxious thinking, creating psychological distance from unhelpful thoughts and returning your attention to the present moment.

Using the memorable acronym ASKS, you will learn how to:

• Notice and observe anxious thoughts without becoming caught up in them.
• Separate yourself from unhelpful thinking patterns.
• Question thoughts with curiosity and compassion.
• Reconnect with the present moment through your senses.

The 12 page succinct book combines practical exercises with research from mindfulness, cognitive behavioural therapy (CBT), Acceptance and Commitment Therapy (ACT) and neuroscience, translating complex psychological concepts into simple, everyday language that is suitable for both adults and older children.

Whether you are living with trichotillomania (hair pulling disorder), dermatillomania (skin picking disorder), nail biting or another Body-Focused Repetitive Behaviour, this calming technique can become another valuable tool in your recovery toolkit.

Inside you’ll discover:

• The science behind calming the nervous system
• A simple four-step urge reduction method
• Gentle exercises to reduce anxiety and emotional overwhelm
• Research summaries with references
• Beautifully designed pages that are easy to read and revisit whenever an urge appears

This downloadable PDF is ideal for:

• Adults with trichotillomania or skin picking disorder
• Teenagers learning healthier coping strategies
• Parents supporting a child with a BFRB
• Therapists, psychologists, counsellors and coaches
• Anyone wanting practical techniques to calm repetitive urges

Because recovery is rarely about willpower. It begins by learning how to calm the mind.