Did you write down the times and places you were most itchy?

How did noticing and recording your scratching go last week?

This week we will look at things you can do instead of scratching.

In order to break the cycle of scratching, we need to do something else. This next part will give you some ideas about other things you can do.

Six activities for you to try

Squeezing the sponge

Deep Breathing

Trace your hand

Distract your hands

5,4,3,2,1

Boost your mood

Squeezing the sponge activity

1) Make a fist for 15 seconds

(imagine you are squeezing a sponge and the water is running through your fingers).

2) Think about a happy memory or do some deep breathing while 'squeezing the sponge'.

3) When you're done - are you still feeling itchy?

4) If you are, repeat the squeezing the sponge activity.

5) Keep going until the itchy feeling goes away or improves.

Claws into paws activity 

You can also think of putting your nails away by making a fist or imagining you are like a cat;

Turn your claws in into...

Deep breathing activity

To help you relax:

Take a deep breath in through your nose and push it down into your tummy.

Trace your hand activity

You can use your hand to focus your breathing.

Put one hand up in front of you.

Boost your mood activity

To help when you feel down...

​Think about a happy memory or a place that makes you feel good - like the beach.

Sing a song or listen to some music. You could try tapping along to the beat.

Dance...

Jump up and down...

or play catch.

Distract your hands

If you feel bored or need to do something with your hands use a fidget toy such as a...

Fidget spinner

Stress ball

Blue tack

Fidget popper

Fidget spinner

Stress ball

Blue tack

Fidget popper

This video shows you a range of commonly used fidget toys. But you can use anything you have around the house already.

5,4,3,2,1 activity

Thinking about each of your 5 senses can help you to stop thinking about your itch.

Lets see what you can see, touch, hear, smell, and taste.

5 Things you can see.

4 things you can touch.

3 things you can hear.

2 things you can smell.

1 thing you can taste.

Maybe you can see the ceiling, some trees, your bed. What colour are they?

4 Things you can touch.

3 things you can hear.

2 things you can smell.

1 thing you can taste.

Maybe you can touch your clothes, your hands, a chair. What texture are they?

5 Things you can see.

5 Things you can see.

4 Things you can touch.

3 Things you can hear.

2 things you can smell.

1 thing you can taste.

Maybe you can hear a bird, a ticking clock, or the traffic outside. Are they loud or quiet sounds?

2 Things you can smell.

1 thing you can taste.

Maybe you can smell your clothes, soap, or scents in the air. Is there something nearby you can smell?

5 Things you can see.

4 Things you can touch.

3 Things you can hear.

1 Things you can taste.

What does the inside of your mouth taste like? Can you taste something you have eaten today?

2 Things you can smell.

5 Things you can see.

4 Things you can touch.

3 Things you can hear.

If you scratch when you are stressed...

try doing something to relax.

If you scratch when you are watching television, this may be a sign that you are bored...

try doing something else with your hands.

If you scratch when you are feeling angry...

try doing something that makes you calm.

If you scratch when you feel sad...

try doing something that makes you feel happy.

Once you know the times and reasons you scratch you can change what you do.

Your scratching diary can help you do this.