Managing Skin Picking Disorder Through Winter

When you’re dealing with skin picking disorder, the winter can be an especially challenging time. Between the seasonal changes, the cold, dry air and indoor heating, it’s a perfect storm for skin issues that can intensify the urge to pick. 

The good news is, with some strategic planning, you can give your skin the extra TLC it needs and keep the urge to pick in check. 

Why Winter Makes Skin Picking Worse

During winter, your skin faces assault from multiple directions and can become a kind of “danger zone” for skin picking. Cold outdoor air strips away natural moisture, while indoor heating systems further dehydrate our skin. This can create itchy, dry patches of skin. Each rough patch can become a target, triggering the cycle of picking. 

The change of season plays a role too. The winter months bring shorter days with less sunlight which can affect mood and increase stress levels. For some people, this reduction in sunlight can lead to a decrease in serotonin, a neurotransmitter that stabilizes mood. This reduction may trigger symptoms of Seasonal Affective Disorder (SAD) or exacerbate pre-existing conditions like anxiety and depression, both of which commonly co-occur with skin picking. Since skin picking often serves as a coping mechanism for anxiety, boredom, or emotional distress, seasonal mood changes can amplify picking behaviors. 

Strategies for Managing Winter Skin Picking

As the seasons change, so should your skin care products and routine. Winter skin often needs some extra moisture and TLC. With the coldest months right around the corner, now is a great time to prepare. 

Prioritize Skin Health

The foundation of managing winter skin is to keep your skin well-hydrated and moisturized if dryness is an issue for you. 

• Use a hydrating shampoo and conditioner to keep your scalp healthy.
• Use moisturizing hand/body lotion or lip balms and keep them nearby for touch ups throughout the day. 
• Consider incorporating soothing skincare products with ingredients like aloe or oatmeal, which may help calm the skin and reduce the urge to pick.
• A humidifier in your bedroom and workspace can also help maintain skin moisture.

Focus on Consistency
You might not immediately think about a routine, but seasonal changes can throw your daily rhythm off. Routines foster stability so maintain consistency where you can. By creating a routine, you can help keep your body in a routine that supports healthy habits. Things like keeping a consistent sleep schedule or making time for self-care can provide grounding and reduce urge to pick.

Create Physical Barriers

When you notice picking urges, create obstacles where you can: 

• Wear soft cotton gloves during high-risk times like watching television or working at your computer. 
• Keep your nails trimmed short and filed smooth to minimize damage if you do pick. 
• Some people find that applying pimple patches or small bandages to problem areas removes the textural trigger while protecting healing skin.

Find Healthier Alternatives 

Identify what you're seeking when you pick. Is it the tactile sensation, stress relief, or the search for smoothness? Find substitutes that satisfy these needs. For example, fidget toys, stress balls, textured fabrics, or even silly putty can provide tactile stimulation. When you feel the urge to check your skin in the mirror, try doing five minutes of deep breathing instead.

Keep Stress In Check
Let’s be honest. The winter months can be some of the most stressful when you add in the holidays, weather delays and changes in routine. Incorporating mindfulness practices, such as meditation, deep breathing, or progressive muscle relaxation, can help reduce overall stress levels and create a buffer against picking urges. Journaling, spending time with supportive friends and loved ones, or scheduling time with your therapist can also provide an outlet for processing feelings of anxiety or overwhelm that may arise during this time.

Practice Self-Compassion

Winter may bring setbacks, and that's okay. Skin picking disorder is a genuine condition, not a failure of willpower. And relapses are part of the healing journey. If you do pick, give yourself grace, gently care for your skin, and move forward without shame. Progress isn't linear, and managing this condition through winter's challenges is an ongoing process.

The Takeaway

Winter is inevitable but there are things you can do to minimize its effects on your skin. With a little planning, you can navigate the season with confidence and resiliency without derailing your progress in healing. 

Winter can be especially challenging. If you find yourself struggling this time of year, therapy can help. At Skinpick, we have online resources and tools to help. You’ll also find a team of experienced, compassionate therapists who understand the challenges of living with skin picking and can help you find ways to navigate this time with confidence. When you’re ready, Skinpick can help. 

References

1. Graham, J. A. (2014, November 20). Self-harm and dry skin: You cannot pick away the cold. Mental Health Support, Resources & Information | HealthyPlace. https://www.healthyplace.com/blogs/speakingoutaboutselfinjury/2014/11/self-harm-and-dry-skin-you-cannot-pick-away-the-cold

2. Seasonal affective disorder (SAD). (2021, December 14). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

3. Winter skin—Managing Dermatillomania in cold, dry weather. (2019, November 19). Canadian BFRB Support Network. https://www.canadianbfrb.org/2019/11/19/winter-skin/