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How can you stop biting your nails?
怎么才能不咬指甲呢？
Nail biting is not about stress or anxiety. It's a body focused repetitive behavior.
咬指甲与压力或焦虑无关。这是一种以身体为中心的重复行为。
What that means is there's a lot of reasons why someone might be biting their nails.
这意味着有人咬指甲的原因有很多。
The biggest part of overcoming it is understanding it. We can do this by first asking what is our nail biting doing for us. For a lot of people it happens automatically.
克服它最重要的部分是理解它。为此，我们首先要问一下我们咬指甲对我们有什么好处。对于很多人来说，这是自然而然发生的。
They might feel an urge in their fingers or mouth to bite their nails and they're not even aware that they're doing it.
他们可能会感觉到手指或嘴里有一种想咬指甲的冲动，但他们甚至没有意识到自己正在这样做。
To overcome this type of nail biting, the first thing you want to do is recognize the patterns: where do you do it; when do you do it;
为了克服这种咬指甲的行为，你要做的第一件事就是识别这些模式：你在哪里咬指甲的；你什么时候咬指甲的？
what are the common things that are happening that lead to your nail biting.
有哪些常见的事情会导致你咬指甲？
Then you can practice ways of reducing this automatic behavior. You can wear gloves to create a physical barrier between you and your nails.
然后你可以练习减少这种自动行为的方法。你可以戴上手套，在你和指甲之间形成物理屏障。
You can change the sensation by having bitter nail polish which makes it less likely for you to want to continue nail biting. Or you can learn a competing response.
你可以涂苦味指甲油来改变这种感觉，这样你就不太可能想继续咬指甲。或者你可以学习一种竞争性的反应。
This means understanding all the sensations right before you bite your nails and holding your hands in a way that makes it less likely for you to bite your nails until that urge goes away.
这意味着在你咬指甲之前了解所有的感觉，并以一种不太可能咬指甲的方式握住你的手，直到这种冲动消失。
