I finally found a technique that helped me create a positive new habit without too much difficulty. I hope this blog post will equip you to make small but steady positive changes that can help you overcome the negative effects of hyperhidrosis.
The technique I mentioned comes from Dr. B.J. Fogg, a Stanford researcher specializing in behavior change. He sponsors an ongoing experiment called 3 Tiny Habits.
The behavior should be
- · Easy
- · Quick
- · Specific
- · Scheduled at a certain time each day or prompted by a trigger
Once you accomplish a small change, you can build on it to accomplish slightly larger changes. For example, instead of setting the resolution to "lose weight," you could set the more attainable goal of "brushing your teeth every night immediately after dinner" to prevent evening snacking. This action is easy, quick, specific, and prompted by a trigger (finishing dinner.)
One of the negative effects of hyperhidrosis is hyper-focus on oneself. This impedes one's ability to socialize and build relationships and rapport with other. One tiny habit that might help would be when you meet someone new to notice their eye color. This would help you focus on them rather than your own anxiety. Another tiny habit that could help would be when you meet someone to say "Nice to meet you (repeat their name)." This would help you focus on and remember their name.
One of the most successful changes I have been able to make is, as my head touches my pillow at bedtime, to say three things I'm grateful for. This helps me focus on what is most important in life and to better appreciate the people around me. It doesn't cure hyperhidrosis, but it is an attitude shift that helps one live better with the condition.
What tiny changes will you make in 2014? Whatever they are and whoever you are, I hope you have a great year.