So i promised myself I would make this a weekly thing, maybe really stop. I contacted Pickaderms, and joined their yahoo group. The moderator there suggested this link:

https://jakekuyser.wordpress.com/2013/05/10/urge-surfing/

I also bought their workbook, it is acctually wrote for trichotillomania, but was told it would be the same concept.

Honestly I have not got farther then that. Just the thought of trying to quit again raises my anxiety till I feel like I could climb a wall. *Sigh* But I have plenty of motivation, and so I mean to be done with chapter 1 by next week....*Sigh*