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Can't stop rubbing scalp; what resources could I use to stop without professional treatment?

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anon481
anon481

I was once diagnosed with OCD, but did not have any behaviors that I personally found too problematic and thus did not pursue treatment. For the past couple years though, I have been unable to stop rubbing certain spots on my scalp. Doing it feels really good, but when I do, I find it hard to stop. I don't want to get hair loss from this habit, it's embarrassing to do in public and around friends, it can get in the way of doing work (e.g. I frequently stop writing/typing to rub my head), and it also irritates my scalp. I don't know if this habit is related to my past OCD diagnosis, but either way I really want to quit. I do not have the option to see a professional right now, but I read that personally administered CBT can be somewhat effective. Does anyone know any self-guided books or resources that explain how to do CBT to end a problematic physical habit such as the one described?

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