Frequently, we use our hands as a bridge between ourselves and the external environment. Because of the variety of jobs they conduct throughout the day, they are constantly exposed to potentially infectious materials.
And then you touch your face.
Why Is Face Touching a Problem?
The most common entrance routes for viruses and bacteria, including the common cold, the flu, and COVID-19, are the eyes, nose, and mouth.
According to research, the typical person touches their face 23 times every hour, or about once every three minutes.
This may appear harmless, but it really contributes significantly to the spread of infectious diseases.
Why We Touch Our Faces
There are several reasons why we tend to touch our faces so often. Some of the most common causes include:
- Habit: For many people, face touching is an unconscious habit. It can be a way to self-soothe or cope with stress.
- Physical discomfort: Itching, dryness, or irritation on the face can prompt you to touch it to alleviate the discomfort.
- Emotions: Touching your face can be an emotional response involving anxiety, nervousness, or boredom.
Create Conscious Awareness
The first step in breaking the pattern is becoming more self-aware about the frequency with which you touch your face. To begin, observe the times and reasons you touch your face.
Are there certain triggers, like stress or tiredness, that cause you to touch your face more often?
If you can pinpoint the exact reasons why you find yourself touching your face, you can take steps to alleviate the need.
Meditation on the present moment might also heighten your awareness of your automatic responses.
Dedicate some time every day to engaging in mindful practices like deep breathing or body scans to enhance your awareness of and connection to your bodily experiences.
The more self-aware you become, the more likely you’ll be able to prevent yourself from accidentally touching your face.
Find Alternatives
Once you’ve identified what causes you to reach for your face, you may start thinking about ways to break the habit.
For example:
- If you touch your face out of habit, try wearing a bracelet or a rubber band on your wrist and snapping it when you feel the urge to touch your face.
- If you touch your face due to itching or irritation, address the root cause by using moisturizers, or hypoallergenic skincare products, or consulting a dermatologist.
- If you touch your face due to emotional reasons, find other ways to cope with your feelings, such as stress balls, fidget toys, or deep breathing exercises.
- Keep Your Hands Occupied
Keeping your hands busy is a great technique to avoid touching your face. Knit, type, or play an instrument; these are all tasks that call for the use of both hands.
Avoid the desire to touch your face by keeping your hands out of your face as much as possible.
Establish a Visual Reminder
An eye-catching bracelet, a post-it note on your monitor, or a mirror close to your desk can act as visual cues to keep you from unconsciously touching your face throughout the day.
When you notice the visual cue, stop for a moment to think about whether or not you’ve been touching your face, and then recommit yourself to not doing so.
Maintain Hand Hygiene
In spite of your best efforts, it may be impossible to fully eliminate face contact. As a result, you should pay special attention to practicing safe hand hygiene.
Regular hand washing with soap and water for at least 20 seconds is recommended, especially after using the toilet, after being in a public area, before eating, and before bed. When hand washing isn’t an option, use hand sanitizer.
To enhance your health and lower your chance of becoming sick, be aware of how often you touch your face and work to break that habit.