music4brains

mental training with music

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Stop nail-biting

Overcome habit or compulsion


The hands and mouth are stress valves. Therefore smoking, snacking, and also nail-biting have a brief calming effect. This reward effect increases the ability to repeat and maintain this behavior. Nail-biting occurs quite frequently: According to Süddeutsche Zeitung, (11/23/2016) 30-40 percent of children and 10 percent of adults are affected.  There are even nail-biting celebrities. Find information about it online. Occasional tearing or chewing on the skin and nails is usually not a problem. But it can also become more frequent, violent, and even self-destructive. If regular nail biting becomes a compulsive disorder, this is called onychophagia. It is also hard to hide nail-biting. If you want to get rid of it, it is very difficult or even hopeless to fight it with pure willpower. 

You may want more control over your behavior and healthy, beautiful fingernails. The m4b tracks can help you reduce your nail-biting and eventually get rid of it.

What can you nibble in front of the TV in the evening that doesn't make you fat? — Fingernails. 

(Author unknown)


Mental training: Reduce and stop nail-biting

Prepare two inner pictures.

Bring your hand to your mouth as you do when nail-biting begins. Stop just before your hand reaches your mouth and freeze the movement. See your hand right in front of your face. That is the first picture.

The other should be a positive target picture and show a situation as you wish it. For example, you are in a pleasant meeting with friends and see yourself with healthy, beautiful fingernails.

You see the first image out of your own eyes, in the other one you watch yourself and the others from an observer position.

Visualize the pictures briefly inside.

Start the music, listen to it through headphones or earplugs, and spend two to three minutes doing other things. It could be some light automated work, a look out of the window, or something neutral. Then make yourself comfortable and close your eyes while the music continues. Now imagine the first picture. It is big. The second image is stamp-sized in the lower-left corner of the first. Now you quickly swap the images so that the positive image is now large and the first is small in the corner. Repeat this process several times, always starting with the first image. That is how you give your brain the direction: from here it goes there. It may become increasingly difficult to build up the first picture. That indicates a successful process. Finally, you visualize the target image once more. Make and made huge and brighter. That is your future. Perhaps you will then find other ways to use your stress valves like playing the flute, nibble carrots, knitting and chew gum.


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