If you pick at your skin repetitively, you may have a condition called excoriation disorder.It is difficult to quit on your own, even if your loved ones tell you to.If you want to kick the habit, you need to consult with a mental health provider who can prescribe an individualized treatment plan.You have to figure out your triggers.You can avoid situations if you know what causes you to pick.
Step 1: You should have your doctor refer you to a specialist.
If you have obsessive-compulsive disorder, you might benefit from seeing a Psychiatrist or psychologist who knows how to treat it.Ask your doctor to refer you to a mental health specialist.Share as much information about your skin-picking as you can when you meet with the specialist.Tell your doctor what you're feeling before the picking starts.
Step 2: SSRIs can be used to manage your symptoms.
There is an underlying case of anxiety or depression.If this is true in your case, your doctor may prescribe SSRIs to ease your symptoms.There is a special class of antidepressants found to be useful in managing obsessive thoughts related to skin-picking.
Step 3: Change your picking habits with cognitive-behavioral therapy.
Ask your doctor about treatments for dermatillomania.People with skin-picking disorder can benefit from this form of talk therapy.It is possible for you and your mental health provider to identify thoughts that may cause skin-picking, like being worried about failing a test or being self-conscious about a facial blemish.With help from your therapist, you can learn to challenge negative thought patterns that lead to skin-picking and reverse the habit.
Step 4: You can attend support group meetings.
It is possible to talk with others who have the same condition if the underlying condition is affecting your dermatillomania.Support groups can be helpful in dealing with mental illness.There are support groups that address dermatillomania.Inquire with your mental health provider.
Step 5: For a week, observe your skin-picking.
Take a look at situations that cause skin-picking.If you want to keep track of what happened, write it down for a week.Did you get yelled at by your boss?Did you feel rejected by someone?Did you see your reflection in the mirror?Identifying commontriggers can help you develop a plan to avoid or cope with them.
Step 6: Don't look in the mirror all the time.
If mirrors make you obsessed with skin imperfections, reduce your exposure to them.You can cover the mirrors in your home.You can use the restroom in the dark.Set a timer for 5 to 10 minutes if you have to use the mirror.Don't look in a close-up or magnifying mirror.
Step 7: Positive affirmation can be used to overcome negative thinking.
Sometimes dermatillomania is caused by self-consciousness about your appearance.Affirmations about your looks and abilities will eliminate negative thinking.You could put something on your mirror that said: "You look great just as you are!"
Step 8: Don't pick instruments.
Limit your access to scissors, tweezers, and pins if you use them to scratch or pick at your skin.Put someone else in charge of your access to them, store them in a hard-to-reach place, or trash them.If you set a rule that you must ask permission before using your mom's tweezers, you will also have to use them in her presence.
Step 9: Relax techniques can be used to ease anxiety.
Triggers can be avoided.It might be helpful to do stress management exercises if general life stress contributes to your skin-picking.There are a number of strategies you can use to ease the anxiety that leads to picking.You can try these techniques before or after a situation.
Step 10: Put on gloves.
You can prevent yourself from picking by covering your hands.Wear gloves until the urge passes.Gloves are a must if you pick at your skin.You can become more aware of the habit by doing that.
Step 11: Wear makeup.
A barrier can be created by wearing liquid or cream foundation.You will smudge your makeup when you touch it.If you pick at the skin on your face, it will work.
Step 12: Get a manicure or clip your nails.
Altering your nails can affect picking.If you want to use them to scratch or pick at your skin, make them extremely short.If you get fake nails, you won't be able to pick.
Step 13: Pick zones by applying oil or moisturizer.
If you want to stop dermatillomania, put a thick or creamy oil or lotion on the areas where you usually pick.It's harder to pick at the skin beneath if the area is slick.It's a way of caring for your skin instead of harming it.Try applying some oils to your skin.There is a soothing or cheerful scent to invest in.
Step 14: Get a toy.
When you get the urge to pick at your skin, open your hands.You can play with a squishy ball or a spinner.
Step 15: It's a good idea to do a constructive activity.
When you get the urge to do homework or work on a puzzle, keep busy.You can occupy your hands by knitting, painting, or writing.If you have the urge to pick your skin, you could download several creative apps on your phone or tablet.