How to Stop Skin Picking: 10 Evidence-Based Strategies That Work

Skin picking, also known as dermatillomania or excoriation disorder, affects millions of people worldwide. Whether it’s picking at acne, scabs, cuticles, or rough patches, this behavior can lead to bleeding, scarring, and emotional distress. But it is possible to stop skin picking — and this guide offers practical, research-backed methods to help.

In this article, we’ll explore what skin picking is, why it happens, and 10 of the best ways to stop. We’ll also answer common questions and share helpful resources for long-term healing.

What Is Skin Picking?

Skin picking is a body-focused repetitive behavior (BFRB) in which a person repeatedly picks at their skin, often to the point of injury. It’s classified as excoriation disorder in the DSM-5 and is closely related to OCD and anxiety disorders.

People may pick at:

Acne or blemishes
Scabs or healing wounds
Dry skin or calluses
Cuticles or scalp

There are generally two types of skin picking:

Automatic picking: unconscious, often while distracted or stressed
Focused picking: intentional, to relieve tension or fix perceived imperfections

Why Do People Pick Their Skin?

Skin picking isn’t just a “bad habit.” It’s often driven by underlying psychological factors such as:

Anxiety or obsessive thoughts
Perfectionism or body dysmorphia
Trauma or emotional dysregulation

Neurologically, skin picking is linked to dopamine and serotonin imbalances, which can make the behavior feel relieving — even when it causes damage.

How to Stop Skin Picking: 10 Proven Methods

Below are ten science-backed strategies you can start using today. You don’t need to try them all at once — just pick one or two to begin.

1. Awareness Training & Habit Reversal

The first step in stopping skin picking is awareness.

Keep a skin picking log — track when, where, and what you were feeling each time you picked. Then, use Habit Reversal Training (HRT) to build a competing behavior like clenching your fists or using a fidget toy when you feel the urge.

2. Stimulus Control & Environmental Barriers

Make it harder to pick by changing your environment:

Cover mirrors or limit mirror time
Wear gloves or finger sleeves during high-risk moments
Keep your skin covered with long sleeves or bandages
Use dim lighting in the bathroom

These small shifts reduce visual triggers and create physical barriers to picking.

3. Distraction & Substitution

Your hands need something to do. Replace picking with:

Stress balls or sensory fidgets
Knitting, doodling, or clay molding
Mobile games that require two hands

Over time, your brain learns that these substitutes provide relief too.

4. Skin Care & Physical Prevention

Sometimes, people pick because their skin feels dry, bumpy, or uneven. Try:

Applying moisturizer regularly
Using hydrocolloid patches over blemishes
Keeping your nails short and filed

Reducing physical irritation helps lower the urge to pick.

5. Mindfulness & Urge Surfing

When the urge to pick hits, pause and ride it like a wave.

This is called urge surfing — you notice the urge without acting on it. Use deep breathing, progressive muscle relaxation, or grounding techniques. Most urges pass within a few minutes if you don’t react.

6. Cognitive Behavioral Therapy (CBT)

CBT is a highly effective treatment for skin picking. It helps you:

Challenge perfectionist thinking
Reframe anxiety triggers
Build tolerance for discomfort

Many therapists combine CBT with HRT for even better results.

7. Medication & Supplements

Some people benefit from:

SSRIs like fluoxetine or sertraline
Lamotrigine, a mood stabilizer
N-Acetylcysteine (NAC), an over-the-counter supplement

Always consult a doctor before starting any medication or supplement.

8. Professional Support & Therapy

If skin picking is interfering with your daily life, it’s time to seek help. You can:

See a therapist trained in BFRBs or OCD
Join a support group (in-person or online)
Talk to a dermatologist for skin repair and care

Support makes all the difference.

9. Lifestyle & Self-Care

Your habits outside of skin picking matter too:

Get consistent, restful sleep
Reduce caffeine and sugar
Incorporate stress-relieving activities like journaling or walking

Self-care is prevention.

10. Long-Term Maintenance

Recovery isn’t linear. Create a plan for:

Tracking your progress (journal, app)
Identifying high-risk moments
Celebrating small wins (1 day pick-free, 1 week, etc.)

Stay compassionate with yourself. Slips are part of the process.

FAQs: How to Stop Skin Picking

What is the best way to stop skin picking?
Start by increasing awareness. Keep a log, identify triggers, and try Habit Reversal Training.

Can mindfulness help reduce skin picking?
Yes — practices like urge surfing and breathwork help you tolerate the urge without acting on it.

Are there medications for skin picking?
SSRIs and NAC (a supplement) are commonly used, but consult a doctor.

When should I see a doctor for skin picking?
If it causes bleeding, scarring, or emotional distress, seek help from a mental health professional or dermatologist.

Is skin picking an OCD or addiction?
It’s classified as a BFRB and shares traits with both OCD and addiction — repetitive behavior with relief-seeking patterns.

Real-Life Stories

Tallulah Willis, daughter of Bruce Willis, opened up about her struggles with skin picking. She shared how support, therapy, and redirecting her energy helped her recover.

Others on Reddit describe using gloves, Habit Bandz, and mirror removal to stay pick-free for weeks or months at a time.

Summary: You Can Stop Skin Picking

Stopping skin picking is about progress, not perfection. With the right tools — awareness, environmental changes, support, and self-compassion — you can interrupt the cycle.

Start small. Track your triggers. Choose one new habit to try this week. You're not alone, and change is possible.

Resources & Tools

Habit Bandz – wearable support tool for urges
Skin Picking Support – community + tools from TLC Foundation
Clear Fear App – free CBT-based app for anxiety and habits