Stimulus control — a process where people struggling with this condition adopt preventive measures like keeping sharp objects used to pick at their skin out of reach or wearing protective clothing like gloves to prevent them from picking their skin — has been recommended as a means to break the habit.
While these tips can be helpful for some, others affected by this condition find it too easy to remove gloves or reach for objects like tweezers when the urge to pick at their skin arises. It’s as important to deal with the urge for this body-focused repetitive behavior as it is to adopt coping strategies that can help prevent skin picking.
To deal with excoriation disorder, the first thing one should do is identify and understand the factors that might trigger a compulsive picking behavior. There are several biological and environmental factors that can contribute to the growth of a persistent pattern of skin-picking and body-focused repetitive behavior. It’s important to be aware of any circumstances or triggers affecting someone to know the type of treatment to pursue.
Some people may pick their skin out of boredom, displeasure at blemishes, or in some cases, as a result of depression. If a person is triggered to pick their skin due to physical conditions like acne, consulting a dermatologist may be the best option. However, if the obsessive-compulsive habit is triggered by depression or anxiety, it’s important to speak with a mental health expert.
Many people dealing with excoriation skin picking disorder avoid seeking help from an expert because they feel shame about their condition and skin lesions. At the same time, others may not see skin picking as being serious enough to warrant seeking medical help.
Medication that helps ease anxiety and stress might be prescribed by an in-person or online psychiatrist to deal with the triggers that cause repetitive skin picking behaviors. There are several psychotherapeutic approaches and interventions available to reduce the symptoms, like cognitive behavioral therapy (CBT), which helps people understand the relationship between their thoughts, feelings, behaviors, and their mental health. Behavioral therapy for skin picking disorder can involve a level of habit reversal training, effectively helping to stop problematic repetitive behaviors.
Since excoriation disorder often occurs simultaneously with other conditions like depression and body dysmorphia, it’s important to target these conditions with a therapist as well, so they don’t trigger the urge to pick up while the skin is being treated.
Chronic skin picking can be triggered by stress, anxiety, and negative moods. Adopting a consistent exercise routine is one effective way to reduce stress. Engaging in regular physical activity can help keep the mind occupied and lessen the urge to do body-focused repetitive behavior like hair pulling or skin picking. Aerobic exercises — like biking and swimming — minimize muscle tension and improve overall mood, reducing the impulse to engage in skin picking behavior.
Apart from physical exercise, practicing mindfulness can also help in dealing with excoriation disorder. Engaging in activities like yoga and mindfulness meditation can relax the mind and ease stress. Maintaining a calm mind and controlling harmful thought patterns can help identify obsessive thoughts that cause someone to pick at their skin. On a general note, exercising the mind and body keeps us busy and fosters a positive mindset.
Another effective way to deal with excoriation disorder is by developing healthy rules and rituals to control anxiety, which often contributes to body-focused repetitive behavior.
These self-care routines don’t have to be life-altering or complicated. They can be simple activities like listening to soothing music, journaling for mental health, eating healthy, or adopting a regular skincare routine. Small adjustments like these can go a long way in curbing stress and reducing the urge to pick skin since self care helps develop a more positive mindset.
Even though it may be hard to adopt new habits to replace compulsive picking, it’s important to maintain consistency and slowly incorporate new, healthy rituals into daily routines.
Building a strong support system made up of close friends and family is crucial for anyone dealing with excoriation disorder. This condition tends to isolate people from family gatherings and social events because they may be ashamed of the scars on their bodies. If you know someone struggling with excoriation disorder, be mindful that it doesn’t help when they get asked about scars. Many, when struggling with the disorder, find it difficult to speak about.
Deep breathing can be an excellent way to calm down and relax when feeling overwhelmed. When some people feel the urge to pick at scabs, moles, or freckles, they can distract themselves by focusing on their breath instead. Taking deep breaths can also encourage the brain to release endorphins, a feel-good chemical.
While there are many different breathing exercises, even something as simple as taking deep, slow breaths can be effective. Ideally, deep breathing should be done for at least 5 minutes. Many people find it easier to complete breathing exercises in a quiet area, but this coping strategy really can be done anywhere without others noticing.
It can be difficult to cope with conditions someone doesn’t know much about. When people are still asking themselves questions like what is excoriation disorder, it can be hard for them to understand their symptoms. Learning more about skin picking can make people more aware of their condition and how it impacts their life.
From books to podcasts to support groups, there are a wide range of resources available to people who have questions about excoriation disorder. Either in-person or online therapy can also be an excellent place to speak up and ask questions about why someone might pick at their skin and what they can do to stop.
It can be challenging, but it’s important for people dealing with excoriation disorder to reach out and communicate with family and friends about their condition. Surrounding themselves with people who understand what they’re going through can ensure they get the necessary support and encouragement to deal with their condition.
When confronting excoriation disorder, the most important thing to remember is that everyone has the right to feel confident. Always. The skin positivity movement is one of the most progressive trends of the decade, and it highlights the need for people to feel free in their skin, regardless of conditions that cause them to have physical scars or blemishes. Don’t let excoriation disorder stop you from living life fully.
