Do you pick your skin when stressed, bored, or before sleep? Skin picking (also called dermatillomania or excoriation disorder) is more than a bad habit. It can damage skin, cause scarring, and hit your confidence. The good news: simple, practical steps can reduce urges and protect your skin while you work on longer-term solutions.
There’s no single cause. For many people, picking starts as a way to cope with anxiety, tension, or boredom. Other triggers include feeling the need to “fix” a perceived skin flaw, tiredness, or having rough patches and scabs. Picking often links with anxiety, obsessive thoughts, or body image worries. Knowing your triggers helps you plan what to do instead.
Start with small, clear changes you can keep doing. First, make the environment less tempting: keep nails short, remove tweezers or magnifying mirrors, and apply a soothing balm so skin feels smoother. Cover problem areas with a bandage or tape when you’re most likely to pick—this blocks the habit and protects healing skin.
Swap the action. When the urge hits, do a replacement that gives a similar sensory feedback: squeeze a stress ball, run a textured cloth over your skin, chew gum, or use a fidget device. Time it: resist the urge for 5–10 minutes and you’ll often see it pass.
Track patterns. Keep a short log: what time of day, what mood, what you were doing. Patterns show where to focus—maybe it’s at night in bed, or after checking your face in the mirror. Once you spot patterns, plan targeted swaps (e.g., put a soft glove on before bedtime, or replace mirror-checking with a single quick glance).
Use gentle skincare. Clean wounds with mild soap, pat dry, and use an antibiotic ointment if needed. Moisturize daily: dry, flaky skin invites picking. If a spot is painful, see a nurse or dermatologist to avoid infection and scarring.
Try habit-focused help. Habit Reversal Training (HRT) teaches you to notice urges and use a competing action. Cognitive Behavioral Therapy (CBT) can help change the thoughts that keep the habit going. Some people find medications (like certain SSRIs) or supplements (N-acetylcysteine has some supportive data) helpful—talk to a doctor before trying meds or supplements.
Build a support plan. Tell a close friend or family member what you’re trying to change so they can check in without judgement. Online support groups let you share wins and tips. If picking causes major distress, repeated bleeding, or infections, see a mental health professional and a dermatologist.
Small consistent steps matter. Pick one thing to try this week—trim nails, use a bandage at night, or keep a stress ball handy—and stick with it. Over time, those small changes add up and your skin and confidence will start to recover.
Need more? Look for therapists who list experience with body-focused repetitive behaviors, or ask your GP for a local referral. You don’t have to handle skin picking alone—practical help is available and it works.
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