i want to pick

I am sorry to hear that you are having such intense urges. Even though there may not be written confirmations of this on your post, but you are certainly not the only one experiencing strong urges and compulsions. You are not alone.

During these intense moments, what coping activities or techniques have you tried instead of picking? 

Here are some ideas in the meantime:

1. Mindfulness: Take a few deep breaths and try to ground yourself in the present moment. Pay attention to the tingling sensation without judgment. Mindfulness can help you detach from the urge.
2. Delay: Tell yourself that you'll wait for a certain amount of time before picking. This can give you a chance to reconsider and let the urge pass.
3. Substitute the behaviour: Try to replace the picking with a less harmful behaviour, like squeezing a stress ball or playing with a fidget toy.
4. Distraction: Go for a brief walk, or attempt another activity.

Be patient and kind to yourself. This is a journey.

Wishing you all the best.