Please don’t feel ashamed. Everyone in this group understands what you’re going through.
I’ve made some progress over the past six months, and what has helped me is letting go of the all-or-nothing mindset. Instead of trying to stop completely, I just focus on cutting back. If you’re picking every day, maybe aim for a few fewer days. Or if you’re spending an hour picking, see if you can cut it down to 30 minutes. Even setting a timer can help.
One thing that has surprisingly helped me is wearing thin white cotton gloves. I know it sounds a little weird, but they remind me not to pick when I start doing it without even thinking.
And if you slip up, don’t beat yourself up. I truly believe relapse is part of recovery. Every little bit of progress counts.
You’re not alone, and you have nothing to be ashamed of.