How A Little TLC Can Help Your Skin Picking

Skin picking, clinically known as excoriation disorder, is a common yet often misunderstood mental health disorder that affects millions of people worldwide. It’s characterized by the repetitive urge to pick at one’s skin, leading to noticeable damage to the skin, scarring, and emotional distress. While addressing the psychological roots of skin picking is essential to recovery, many people living with skin picking disorder have found that establishing a consistent skincare routine can play a surprisingly powerful role in reducing the urge to pick. Beyond improving your complexion, a thoughtful skincare regimen creates structure, boosts self-awareness, and supports skin healing, offering both physical and emotional benefits.

The Connection Between Skin Picking and Skincare

Skin picking often stems from a desire to “fix” perceived imperfections. It might be a blemish, a dry patch, or the perception of some skin irregularity. This urge to pick can be triggered by stress, anxiety, or even boredom. For some, the condition of the skin can amplify the urge. 

Irritated or acne-prone skin can create more “targets” for picking, creating a vicious cycle. Irritated skin can also create tactile sensations that may trigger picking. Research has found that people with skin picking tend to be particularly sensitive to certain tactile sensations that may encourage picking. A healthy skincare routine directly addresses this by minimizing imperfections, soothing irritation, and promoting healing, which can reduce the temptation to pick. 

The act of caring for your skin also fosters mindfulness and self-compassion, counteracting the automatic, often unconscious behavior of picking. Self-compassion, a key factor in building resilience, can be particularly impacted by the shame and guilt that often comes with skin picking.  By committing to a routine, you’re not just treating your skin, you’re building habits that support your mental and emotional well-being.

Creating Structure Through Routine

One of the most powerful benefits of a consistent skincare routine is the structure it creates. A skincare routine acts as a healthy ritual, redirecting your focus and energy toward nurturing your skin rather than harming it. Regular routines, like a simple morning and evening routine for example, provide intentional, grounding moments of self-care. 

A basic routine creates a rhythm to your day that signals to your brain, “This is my time for self-care.” Over time, this structure can reduce episodes of mindless picking and replace them with intentional, healthy actions. 

Boosting Awareness Through Mindful Skincare

A skincare routine also cultivates mindfulness, which is critical for managing skin picking. It’s not uncommon to experience trance-like episodes of picking, especially during moments of distraction like watching TV or phone scrolling. Engaging in a skincare routine forces you to slow down and pay attention to your skin in a nonjudgmental way. 

This mindful interaction can reframe how you view your skin. Instead of seeing it as a problem to “fix” through picking, you begin to see it as something to nurture. For instance, using a gentle exfoliant to smooth rough patches might address the same skin concern that triggers your picking but in a healthy way. Over time, this awareness can help you catch the urge to pick before it escalates and choose a soothing product instead.

Supporting Skin Healing to Break the Cycle

Healthy skin is less likely to invite picking because it has fewer imperfections to fixate on. A well-designed skincare routine promotes healing, balance, and strengthens the skin barrier. For example, incorporating ingredients like niacinamide can calm inflammation and even out skin tone, while hyaluronic acid keeps skin hydrated, minimizing flakiness that might tempt you to pick.

The physical act of applying skincare products can satisfy the sensory need to touch your skin too. Gentle cleansing or massaging in a moisturizer provides a tactile experience in a non-damaging way. This sensory substitution can be especially helpful for those who pick as a form of self-soothing.

As your skin becomes clearer and more resilient, the visual and tactile cues that fuel picking diminish, breaking the cycle.

Practical Tips for Building a Skin-Picking-Resistant Routine

The best skin care routine is one that you’ll stick to. Complicated routines can feel overwhelming, which may increase stress and picking urges. 

• Keep it simple. A simple morning/evening routine can be a great place to start.
• Choose products that work for your unique skin type and needs.
• Incorporate tools like a soft washcloth or silicone cleansing brush to add a tactile element without aggravating your skin. 
• Keep your hands busy during downtime with stress balls or fidget toys to redirect picking impulses. 
• Track your progress! A journal or photos are a great way to document your progress and stay motivated.
• A visit to a dermatologist can help. They can advise you on the best way to care for your skin. 
• Seek therapy. Addressing the psychological underpinnings of skin picking disorder is important to self-care and healing too. 

The Takeaway

A skincare routine is not just the products you use. It’s a commitment to selfcare that can support you in your healing journey. It’s not an overnight fix but with but with patience and persistence, a healthy skincare routine can be a powerful ally in overcoming skin picking, leaving you with clearer skin and a stronger sense of self.

References

1. https://www.reddit.com/r/SkincareAddiction/comments/mimpzf/ba_im_a_recovering_skin_picker_heres_what_the/

2. Gallinat C, Stürmlinger LL, Schaber S, Bauer S. Pathological Skin Picking: Phenomenology and Associations With Emotions, Self-Esteem, Body Image, and Subjective Physical Well-Being. Front Psychiatry. 2021 Oct 13;12:732717. https://pmc.ncbi.nlm.nih.gov/articles/PMC8549828/

3. Skinpick.com. (2021, March 19). Skin Picking and Mindfulness of the Body pt. 1 [Video]. Retrieved from https://www.youtube.com/watch?v=fFoLiw6uS0A

4. Skin talk : Blog : Picking me Foundation NFP. (2022, April 4). Retrieved from https://pickingme.org/blog/blog.html/article/2022/04/04/how-to-heal-skin-picking-wounds-on-face-skin-care-guide-for-dermatillomania