Skin-Picking and Hair-Pulling

Reversing a habit like skin-picking or hair-pulling includes two components: (1) preventing the old habit (picking/pulling) and (2) forming new habits for occupying your hands and coping with the urge to pick. Observe and record your picking/pulling habits throughout the day and during different activities. 

(1) Prevent the habit:

• At the source of picking/pulling - Put Band-Aids, athletic tape, or silicone skill covers over your fingers, especially during times when you are most vulnerable to engage in the old habit.
• At the target of picking/pulling - Restrict access to body parts that are targets for picking/pulling. Turn up the AC, wear comfortable long sleeves and long pants. For hair-pulling, wear headbands, hats, hair scarves, or scrub caps. Wear a sleep mask in bed to restrict access to eyebrows. 
• Put on lotion and sunblock. Dry skin or sunburned skin increases the urge to pick.
• See a doctor for acne solutions if you need it and stick to the skincare routine prescribed. (Such as by setting a daily alarm on your phone at the time you want to do skincare.) 

(2) Train an alternative habit:

• Use a fidget cube, fidget pen, or stress ball. Keep some in areas where you tend to pick/pull (such as by the TV).
• Knit, crochet, or color to keep your hands occupied during things like phone conversations and TV time. 
• When reading, put a stress ball/fidget cube in one hand and hold a pen in the other. Underline important points and write in the margins (such as a 2-3 word summary of each larger paragraph) to keep both your mind and your hands occupied while studying. 

Skin-picking and hair-pulling may happen during times of boredom, but tends to increase during times of stress. If you reduce your overall stress level and increase the tools in your toolbox for coping with stress, then it will become less necessary to turn to picking/pulling as a way to cope. Increase the pleasurable activities in your life (especially ones that occupy your hands!). Make time to have fun and make time for self-care.