Skin picking and itching are common yet often misunderstood behaviors that can significantly affect a person’s physical and emotional well-being. Whether it's scratching an itch or compulsively picking at blemishes or scabs, these habits can escalate, leading to long-term skin damage. However, these actions are not just physical—they are deeply connected to emotional and psychological triggers.
In this blog, we explore the emotional causes behind skin picking and itching, how these behaviors are interconnected, and practical strategies to break the cycle.
Skin picking, also known as excoriation disorder or dermatillomania, is characterised by the compulsive urge to pick at one's skin, often causing damage, scarring, and further irritation. This behavior can occur on any part of the body, though it's most common on the face, arms, and legs. People who engage in skin picking often feel shame or guilt afterward, but the urge to pick may persist.
Skin picking is a type of body-focused repetitive behavior (BFRB), which also includes hair-pulling (trichotillomania) and nail-biting. The act of picking at the skin may offer momentary relief, but this only exacerbates the problem in the long run, creating a vicious cycle of relief and regret.
Stress is one of the primary emotional triggers for skin picking. Many individuals turn to picking as a way of coping with high levels of stress or anxiety. The act of picking provides a temporary distraction from uncomfortable emotions, offering brief relief. However, this only leads to more irritation and can perpetuate the behavior.
Chronic anxiety heightens sensitivity to skin sensations, making individuals more prone to picking when they feel overwhelmed. For example, even a minor irritation or blemish on the skin can trigger the urge to pick at it.
Skin picking may also occur during moments of boredom or when there is a lack of engagement. In these instances, individuals may pick at their skin absentmindedly, using it as a way to occupy themselves or distract from their thoughts. This is common during idle activities, such as watching TV or reading, where the mind may wander.
Perfectionism often contributes to skin picking, especially when individuals are preoccupied with achieving flawless skin. Blemishes, scars, or dry patches can trigger the desire to "correct" imperfections, even though picking leads to further harm. People with perfectionist tendencies may feel driven to eliminate every imperfection, leading to compulsive skin-picking behavior.
For some, skin picking can serve as a form of emotional regulation. When dealing with difficult emotions such as sadness, frustration, or anger, individuals may pick at their skin as a way to self-soothe or divert attention away from their emotional state. Over time, this can become an automatic behavior, particularly if the person has been practicing this coping mechanism for years.
Certain skin conditions, such as eczema, psoriasis, or acne, can make the skin itchy and more susceptible to picking or scratching. The discomfort caused by these conditions may lead individuals to scratch or pick at the affected areas. Though scratching may temporarily relieve the itch, it often worsens the condition, leading to further irritation and potential scarring.
If skin picking or itching has become a chronic issue, the following tips may help reduce the behavior and promote healing:
Since stress and anxiety are often at the root of skin picking, it's essential to develop healthy ways of managing these emotions. Practices such as deep breathing, meditation, and yoga can help relax the mind and body. Engaging in physical activities, such as walking or swimming, can also help release tension and alleviate stress.
When you feel the urge to pick or scratch, try redirecting your focus to a more positive activity, like squeezing a stress ball, knitting, or doodling. These activities engage the hands in a way that reduces the compulsion to pick.
If your skin is itchy due to dryness or irritation, a regular skincare routine can help alleviate the discomfort. Use gentle cleansers, moisturisers, and soothing products to calm the skin. For those with conditions like eczema or psoriasis, consider using topical treatments that reduce inflammation and relieve itching.
Mindfulness can help break the cycle of skin picking by increasing awareness of the behavior. By paying attention to when you pick or scratch, you can begin to identify patterns and triggers. Are you picking due to stress, boredom, or an emotional response? Recognising the emotional state that leads to skin picking can help you intervene before the behavior becomes automatic.
You might also try wearing a reminder, like a ring or bracelet, to alert you when your hands are near your face or skin. This simple physical reminder can help you become more aware of the habit.
One effective way to stop skin picking is to replace the behavior with something positive. This could involve using a fidget toy, squeezing a stress ball, or applying a soothing lotion to your skin. Finding an activity that provides similar sensory input—without damaging your skin—can help interrupt the cycle.
Additionally, keeping your hands busy with activities like knitting, writing, or drawing can keep your mind and hands engaged, preventing the urge to pick or scratch.
If skin picking or itching has become an overwhelming and persistent issue, seeking professional help may be necessary. Working with us alongside a therapist specialising in behavioral therapy can help you address the emotional causes of skin picking and develop healthier coping mechanisms. Cognitive behavioral therapy (CBT) has proven to be effective in treating BFRBs, including skin picking.
To prevent skin picking, try to avoid common triggers. For example, keeping mirrors out of sight or wearing gloves can help reduce the temptation to pick at your skin. Additionally, practicing self-compassion is essential. Skin picking can often lead to feelings of shame, which can make the behavior harder to break. Instead of being critical of yourself, approach the issue with patience and understanding. Progress may take time, and kindness toward yourself can make the process easier.
Skin picking and itching are behaviors deeply connected to emotional and psychological factors. While they may offer temporary relief, they often result in more harm to the skin, leading to a cycle of frustration and regret. Understanding the emotional triggers behind these habits and implementing healthier coping strategies can help break the cycle and promote healing.
By incorporating mindful self-awareness, practicing stress management techniques, and seeking professional support, you can take steps toward healing both your skin and emotional health. If skin picking or itching is affecting your life, don't hesitate to seek guidance from a healthcare provider to address the root causes and find effective solutions.
For more tips on how to manage stress and reduce skin picking and scratching, check out our Foundations of Health Guide!
Listen to my in-depth podcast with Hayley on The Skin Series
