Ways You Can Stop Picking at Your Skin

Have you ever popped a pimple? Have you ever engaged with skin picking? Do you have visible scars on your body because you constantly pluck or scratch your skin? Have you ever felt ashamed about it? Were you ever bullied in your school or teased in your workplace because of your habit of skin-picking? Do you have an answer to such urges?

A Brief Overview

Dermatillomania, also known as chronic skin picking or excoriation, could be the reason behind this. Not everyone who picks at their skin, whether it’s a pimple, a scab, or dry, flaky skin, has a serious problem. However, it can be a mental illness that’s related to obsessive-compulsive disorder. In Dermatillomania, the goal is an accomplishment. It occurs when you feel the presence of foreign perceived imperfection that shouldn’t be there. Then the goal becomes to eliminate it. In the mind of the affected, they are removing dirt. But soon after that sense of accomplishment, there comes regret.

The fifth edition of the Diagnostic and Statistical Manual of Mental Disorders differentiates normal skin picking from the actual disorder. Firstly, people with this disorder keep plucking at their skin, often for hours. It can be automatic and simultaneous to some other task. As a result, the person develops scabs and wounds and needs to cover them up with clothing and makeup. The criteria also require the person to repeatedly try to stop without any success. This may be because they tend to derive a sense of relief and satisfaction. It may even cause clinically significant distress in various aspects of the life of an affected individual.

People suffering from this disorder may often get to hear. “Just stop doing it.” But it’s not that easy. This disorder can be more than about scarring or causing infection to the skin. It has a psychological aspect, as it can cause depression, anxiety, and shame. This may even become a vicious cycle as stress can affect your skin’s immune system and its ability to defend itself against bacteria. This will result in more pimples and more picking.

It can lead you to feel less confident and avoid social situations. You may develop or further exaggerate your insecurities. Feeling embarrassed and hiding away is no solution. Skincare and cosmetics can help to an extent. But you may need cognitive behavioral therapy to control your urges. A Psychodermatologist can better understand your skin condition and its psychological repercussions. Therapy performed by a medical professional accompanied by medication can help you get a better grip on your compulsive behavior.

1. Figure Out Your Triggers

The temptation to pick might arise because of boredom in some cases. While in other cases, it might be an itch or looking at your skin. Negative emotions may also play a part in tempting you to pluck at your skin. There is a mind and skin connection, and our brain’s stress axis (HPA) mediates this connection.

When you feel emotionally distressed, your brain will react by activating the HPA axis. This leads to the production of several hormones, including cortisol. These hormones are pro-inflammatory, which means they either cause or exacerbate some skin conditions. This affects the skin barrier making it more vulnerable to bacteria. This will cause more acne and pimples. Picking at them will seem pleasurable, and you will not be able to resist.

Figuring out the triggers will give you an idea of what to work on. For example, if looking in the mirror and seeing acne triggers you, you can cover or avoid mirrors as much as possible. It will also help you decide which treatment to pursue. A dermatologist can better assess and diagnose your illness if it triggers a skin condition. But if your disorder triggers anxiety and depression, you will need to consult a mental health professional. Identifying why and when you most commonly pick at your skin can help you avoid those situations.

2. Cover Your Hands or Nails

It can be hard to stop picking instantly. Even with therapy and medication, the urge to pick is strong in the initial days. In the meantime, practicing stimulus control can help you reduce the picking. One of the simplest strategies is to make changes to the environment, so it is harder to engage in the activity of picking. One way is to cut your nails short, so the act of picking becomes rather futile. As short nails are not ideal for eliminating pimples or scars, you will find no pleasure. Moreover, they will cause less damage to the skin.

Wearing gloves all the time can work as an obstacle. Similarly, covering your whole body with tight clothes can also act as a barrier against plucking. Making skin less accessible and tougher to scratch or pluck can help in reducing the intensity. Having said that, you will have to resist the temptation to take off the gloves or leave some part of your body unclothed.

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3. Distract Yourself

Another way to reduce the urge is distraction. A lot of people pick at their skin when they are getting bored. Boredom comes with idleness. If you are sitting idle, you are more likely to engage in skin picking. The easy and predictable cure for this is to find some activity to engage in. It could be anything from reading a book, watching a movie, or playing a game. This will occupy your mind’s attention away from the perceived imperfection.

Stress balls, silly putty, and fidget spinners all work as a good distraction for your brain. Try out different items and once you find one that works for you, keep that with you. Most of these are pocketable, so as soon as the urge starts kicking in, you can distract yourself with one of these.

4. Try Moisturizing Instead

Itching irritates the skin. It makes it very uncomfortable and hard to resist scratching. If you have excoriating disorder, a simple itch can start a non-stop cycle of scratching and pinching. Dry skin can often be the cause of itching.

One way to counter dry skin is by applying moisturizer. Different moisturizers help in different ways. Some help better water retention, while others help repair skin barriers. The ultimate goal of all of them is to keep the outermost layer of the skin hydrated. Hydrated skin is less itchy. Hence, countering one of the most common triggers for Dermatillomania.

5. Consider Therapy

If you are struggling to identify the triggers or get control over them, consider getting therapy from a mental health professional. Along with habit reversal training and stimulus control, they might provide you with cognitive behavioral therapy. CBT is a structured form of psychotherapy that identifies and discourages unhealthy habits and behaviors. It tries to replace those unwanted behaviors with healthy practices.

The therapist will try to teach you how to engage in harmless motor behaviors. It could be anything from clenching your fist or grinding your teeth when facing an urge to pick. Habit reversal training will focus on having you engage in activities like squeezing a stress ball when urged to pick. This will help you deal with the stress and, at the same time, occupy your hands.

The idea is to identify the triggers and replace skin picking with less harmful behavior. CBT has been highly effective in tackling skin-picking disorders. But it is crucial for you to work with a therapist who specializes in SPD. This disorder can cause physical harm and mental distress if left uncured.

Though there are certain antidepressants and N-acetylcysteine medications that can help, none of them are FDA-approved. You are not advised to take over-the-counter medications without the supervision of a mental healthcare provider. These might have certain side effects and may even make your symptoms worse.

Before approaching therapy, you will also need to rule out systemic disease. Complete blood count, chemistry profile, thyrotropin levels, fasting plasma glucose levels, and other tests will help with that.

6. Stay Positive and Motivated

It can be easy to get into a negative mindset and lose motivation. Isolating yourself from everyone to avoid embarrassment may seem easy, but that isn’t a solution. By doing that, you may force a lot of insecurities upon yourself. Once you realize that your skin-picking habits are not normal and are an anxiety disorder, you should seek help immediately. Make yourself and the people around you aware of your medical condition.

Let them help you realize when you are unconsciously picking at your skin. Find a counselor and let them design your treatment plan according to the severity of your condition. The scars and scabs may be depressing. They might remind you of the damage done, but they will heal over time in most cases.

Try to engage in activities that make you happy. Being distressed about your condition can lead to the secretion of hormones that may trigger picking. They will also make your skin oily and itchy and are better suited for acne and pimples. Spend time with people you are comfortable with; remember, this won’t cure itself overnight. Be patient and trust the process.

Seek Help From a Trusted Therapist With DocVita Today

It is important to consult a therapist who can understand this issue well enough. Finding a doctor who specializes in this condition can be hard and exhausting. We at DocVita are here to make that process easy for you. Our counselors will make you and your family aware of your condition. They will identify your triggers and evaluate the scale of your skin picking based on your skin condition and behavior. Accordingly, they will design a treatment plan that best suits your situation.

This can hinder your social life because it creates a self-conceived idea of perfection. You may feel less confident about yourself and be self-conscious all the time. Treating it is more than stopping you from picking on your skin and healing the scars. It is about helping you accept yourself the way you are. Don’t let the idea of perfection and imperfection stop you from being yourself. Schedule an appointment with our trusted therapist and let them guide you on your journey of embracing yourself.