I haveobsessive-compulsive disorder(OCD), and skin picking is a pretty common symptom.
Triggers for skin picking can vary.
Some people do it in response to a skin issue.
Grace Cary/Getty Images/Amanda K Bailey
For others, looking in the mirror can spur it.
It can sometimes (but not always) be a response to boredom or an uncomfortable emotion like anxiety.
Retrain yourself to do literally anything else with your hands.
Lets say youre waiting for your turn to speak in an important work meeting.
Youre getting more anxious with each passing second, and you get the urge to pick.
Instead: You make a fist.
This tactic is called habit reversal training (HRT).
This form ofcognitive behavioral therapy(CBT) is the top treatment for BFRB.
Getting support from others is another big aspect of HRT.
(When I was struggling, attending support groups really helpedknowing I wasnt alone was super validating.)
Twirling your pen between your fingers or even just lightly stroking your sweaters fuzzy fabric can help.
Tell yourself youll put off the picking until later.
When you get the urge to pick, delay it for another time.
In other words, youre buying yourself some time and giving yourself an opportunity not to pick.
In this window, you might choose to stop pickingat least for a little while.
Anecdotally speaking: Ive found this technique useful whenever I realize Im nibbling on my cuticles.
For instance, Ill give myself permission to bite them in 20 minutes.
Remind yourselfwhyyou want to stop picking.
Make a list of all the ways in which you know youre strong.
(Bonus: Writing this down will keep your hands busy.)
What are you really good at?
Do people think youre a great listener?
Are you the person your friends always go to in a crisis?
Reminding yourself that youre strong might give you a mental boost to help you stop picking too!
Thinking about this long-term can help you regain perspective about not picking in the moment.
or dwell on a silly argument with my sister.
