26 Tips for Skin Picking: A to Z
- TLC
- Jul 8, 2022
- 4 min read
Updated: Jun 17
Alone time can be a trigger so make the right choice even when no one is looking.
Band-aids: try the advanced healing ones or small spot band-aids. Use them on your pointer fingers to make it harder to pick when you're reading or studying.
Cover mirrors with the Sunday comics so you will not be triggered by the sight of imperfections when washing your face or brushing your teeth (you don't need a mirror to do either). Use masking tape to secure comics to the mirror- it's easy to take off.
Dim the lights; this can make it harder to see imperfections. You can also use lower wattage light bulbs in locations where picking occurs.
Enjoy life; don't wait until you stop picking to do so. Doing more of what you enjoy can help you feel better and can give you the energy to resist skin picking.
Facial brushes can provide sensory stimulation to the skin without you directly touching it. There are many nerve endings on finger tips which are like detectives seeking out what does not belong so it's helpful to cover them.
Gloves: try texting gloves. Be sure to wear gloves during the cold months if you are prone to picking while driving. Cotton gloves can be a part of your bedtime routine; picking while tired is common since you have less energy to resist.
Hands have a mind of their own so make it harder to pick; lotion makes your hands and skin slippery so you can't get a good grip.
Instant gratification is short-lived. Think long term satisfaction.
Journaling is a good way to process the day's events and it can reduce the time spent processing while picking.
Know your triggers; whether it's a big test coming up, feeling bored, or a few changes at once, knowing what leads to picking can help you create a plan to reduce it.
Let others know how they can support you. Some ideas: hugs, encouragement, listening, or suggesting an activity to take your mind off it. You can encourage loved ones to learn more about skin picking at The TLC Foundation for Body-Focused Repetitive Behaviors.
Mindfulness skills of observing and taking a non-judgmental stance can help. Observing can increase awareness and that's the first step towards changing a behavior. Being non-judgmental is a gentler approach than beating yourself up with words.
Neosporin spray is a good way to treat a wound on the face since it's less greasy than the petroleum based anti-biotic ointments. Most drug stores have a generic version.
Be Open-minded about new strategies. You won't know if it works if you don't try it. Most people need a variety of strategies to combat skin picking so try using a combination and not relying on just one.
Post-it notes: use them to remind yourself that skin picking is not how you want to spend your time. Small post-it notes can be used on the edge of lap-tops. It will take time to develop new habits and reminders can set you up for success.
Quit beating yourself up mentally as it can make matters worse and lead to more picking. Try to talk to yourself as a positive coach would such as, "Ok, that didn't go as planned but let's re-group and focus on what I can do to feel better."
Rubber finger tips can make it hard to pick. They come in different sizes and can be found at office supply stores.
Self-soothe with your 5 senses: touch, taste, smell, sound, sight. Make a list of a few items that can help you relax for each sense.
Timers can help; set one to go off every 5 to 10 minutes when you're studying or reading to make sure you are not picking. Most phones have timers and can be set to repeat. Also use timers for showers – try to beat the clock and get in and out of the bathroom quickly. Lay clothes out ahead of time and get dressed right away to reduce chances for scanning skin and picking.
Use your tools. Keep them within arms reach if possible and if out of sight, it's probably out of your mind too.
Visual imagery can reduce anxiety and stress. You can write your own; pick a favorite location like the beach or a mountain retreat, then add details about not only the sights and images, but also the sounds and smells that you would encounter there. Scented candles, soft lighting, music and sound machines can help create a serene ambience.
Wear tights or footed pajamas if you pick at your legs to make it harder to do so.
eXamine your thoughts before, during, and after picking to uncover permissive or distorted thoughts which may lead to increased picking.
You are not alone. You did nothing to deserve this. You can learn to manage it.
Zoning out can happen while picking so gently tell yourself to stop when you realize what you are doing. It may take many times of saying this before you stop. Remind yourself that this is not how you want to spend your time and make the right choice.
I know how challenging it can feel to break habits like skin picking, especially when stress or anxiety makes it worse. What’s helped me is creating healthier rituals that calm my mind while also taking better care of my skin. Moisturizing consistently, practicing mindfulness, and having a structured self-care routine really reduced the urge for me. At the same time, professional support made a big difference — investing in faces skincare treatments at Nios Spa gave me visible results and boosted my confidence. For me, healing is easier when I combine mental wellness practices with expert skin care.
Sometimes you catch yourself doing it automatically — sitting, reading or watching something, and your fingers are already searching your skin for bumps, hangnails, tiny spots. Seems harmless, but then you see the redness, scratches, and it’s just frustrating. You frustrate yourself. Mine started during constant tension, when I felt I didn’t even control my own body. When we focused on dopamine regulation and adjusted peptides and after that, the frequency of episodes dropped by almost half. Do you also feel like your body starts acting out just because something inside is pressing hard and there's no other way out?
I found this article on skin picking to be really helpful in understanding the triggers and ways to manage this behavior. It’s definitely a challenge for many, and the tips provided are very practical. I’ve also been exploring ways to enhance my own confidence and have come across scar micropigmentation as a solution. It seems like an excellent way to address scars caused by skin picking, especially for those who struggle with the aftermath. If you're dealing with scars, it might be worth checking out sites like Scalp Nation to learn more about how scar micropigmentation can help you regain your confidence.
This article provides some excellent tips on managing skin picking, something many people struggle with. One aspect that resonated with me is the importance of understanding the triggers and creating healthier coping mechanisms. For families or individuals considering long-term care options, seniorcarehomes can offer a supportive environment for those who may need additional help managing such habits as they age. Ensuring proper mental and physical health care for seniors is key, and addressing issues like skin picking can play an important role in improving their overall well-being. It’s a reminder of how important it is to offer compassionate support to those who need it most.
So many of these tips hit home—skin picking is tough to manage, especially when it becomes a habit without you noticing. I’ve been working on breaking that cycle, and feeling better in my own skin helped a lot. One of the small things that boosted my confidence was booking a lip filler consultation. It wasn’t just about looks—it gave me that little extra motivation to treat my skin more gently. Loved the experience and how supportive the whole process felt.