Skin picking, called dermatillomania or excoriation disorder, skin picking disorder is where you cannot stop picking at your skin. There are things you can try to help yourself, but some people may need professional treatment. To stop skin picking around your nails, you can try: keeping your nails short and clean, applying cuticle oil regularly, using a fidget toy to keep your hands occupied, identifying triggers that make you pick, and practicing mindfulness to recognize the urge to pick before acting on it; if the behavior is severe, consider seeking professional help from a therapist to address underlying anxieties that might be contributing to the picking habit.
Most people pick at their skin from time to time, but you may have skin picking disorder if you:
- cannot stop picking your skin
- cause cuts, bleeding or bruising by picking your skin
- pick moles, freckles, spots or scars to try to “smooth” or “perfect” them
- do not always realize you’re picking your skin
- pick your skin when you feel anxious or stressed
- You may pick your skin with your fingers, fingernails, teeth or with tools like tweezers, pins or scissors.
Key strategies to stop skin picking:
Nail care routine:
Regularly trim your nails and cuticles, and apply cuticle oil to keep the skin around your nails hydrated and less likely to peel or snag.
Distraction techniques:
- Fidget toys: Keep a fidget toy handy to occupy your hands when you feel the urge to pick.
- Hand activities: Engage in activities that keep your hands busy, like knitting, playing with a stress ball, or doing puzzles.
Mindfulness practices:
- Observe your triggers: Pay attention to situations or emotions that trigger your picking behavior.
- Deep breathing: Practice deep breathing exercises to manage stress and resist the urge to pick.
Environmental modifications:
- Wear gloves: Wear gloves when you know you are likely to pick, especially during times of stress.
- Remove picking tools: Keep tweezers or other tools you might use to pick out of sight.
Seek professional help:
- you cannot stop picking your skin
- you’re causing serious damage to your skin by picking it, like cuts that do not heal within a few days
- picking your skin is causing you emotional distress or affecting your daily life
- Therapy: If the skin picking is significantly impacting your life, consider seeking therapy from a mental health professional to address the underlying causes and develop coping mechanisms.
Causes of skin picking disorder
Skin picking disorder is related to obsessive compulsive disorder, where the person cannot stop themselves carrying out a particular action.
It can be triggered by:
- boredom
- stress or anxiety
- negative emotions, such as guilt or shame
- skin conditions, such as acne or eczema
- other blemishes that the person wants to get rid of (these may not be noticeable to other people)
It’s sometimes called a body-focused repetitive behavior. If you would like to stop skin picking or any other obsessive compulsive disorder behavior please contact Sobair Mental Health for therapy or hypnosis services. This article is for informational purposes only. For medical advice or diagnosis, consult a professional. Referenced here.