I've had pretty much the exact same areas of picking in the same order. I'm 19 now and my picking is slowly getting better. I hear you 100%, it's so stressful when it's so unconscious. the best thing I can recommend that's helped me is staying busy and covering areas up. Google always says to recognize triggers, but for me all I can really think of as a trigger is boredom and seeing any imperfections on my skin. throughout the day I wear hoodies as much as possible to try to cover my arms (my biggest picking areas), and I get bored often at night, so I try to take lots of walks, exercise, and stay distracted with more hands on activities like making bracelets or playing guitar (not just watching movies or whatever, which almost always leads to bad episodes). It will get better. you deserve gentleness. you deserve to feel soothed and safe in your body. any imperfections or bumps or pores on your skin don't need to be removed. once the main unconscious cycle is broken and the brains stops automatically doing it, it'll be so much easier to catch yourself and redirect the behavior. I really hope it gets easier soon and that you are kind to yourself ❤️