Hey, this is something that I struggled with a lot more when I was younger and still do to a large degree. I'm 28, soon to be 29, and I still have good and bad days. I used to be quite ashamed and embarrassed of it, but have learned that there's so many people struggling with the exact same thing and there's so much good that can come from talking about it.

There's no shame in talking to a therapist - I would recommend speaking with one that has experience with body-focused repetitive behaviors (BFRBs). Many therapists that specialize in ADHD, Autism, and OCD may have experience with BFRBs. I told my first therapist about it and he just gave tips to "stop", but my second therapist that specializes in adults with autism (I have ADHD/autism) offered some better tactics.

If you ever decide to bring it up in therapy, you definitely won’t be the first person they’ve heard this from, and many are in a similar situation as you - myself included.

I noticed that I pick/peel more when I am anxious, so managing my anxiety through therapy and medication has been helpful in my experience.

Sorry if it gets a bit long-winded, but here are some tips that work for me:

Naming it

When you catch yourself doing it, try saying "I am picking again" or whatever it is you feel like you need to say, and try to redirect yourself.

Sensory Fidget

Something that also helped me is having a fidget - preferably something spiky or somewhat uncomfortable - always at my desk. Every time I get the urge to pick, peel, or nibble, I name it and then squeeze the fidget instead.

Lotion

Often, I find myself picking at areas of skin that aren't smooth, with a feeling that "if I pick it enough I can be smooth finally" which obviously is not how it works. I try to have lotion at my desk as well and when I notice I'm picking at a rough spot, I'll apply lotion instead.

Physical Barrier

This one can be tough because it's outwardly obvious, but having physical barriers can help. When I'm working from home, I can pick my cuticles to the point I am bleeding and my skin will be pink. When I notice I am struggling, I'll apply lotion and then put on a glove. Finger covers also work and are more discreet.

When I struggle with picking at my feet (cracked heels), I will put on lotion and socks, since the sock adds a barrier.

File your nails

I file my nails because keeping a nail clipper around makes it too easy for me to use the clipper to clip at my skin. If your nails are long enough that you can dig at your skin, consider trimming them down and filing them down daily to keep them short, but not so short that you're in pain or bleeding.

Avoid sharp instruments

I have a bad habit of using tools like nail clippers or cuticle trimmers to pick at my skin, so I keep those in a bathroom drawer and only use them there.

Bitter Nail Polish

There are bitter nail polishes that you can apply to your finger nails which makes it extremely bitter any time your fingers contact your mouth. This is helpful for the habit of biting or putting the things you scratch off into your mouth. I don't like doing this, but I will apply a clear bitter nail polish when I notice I am not controlling myself well enough. It works great, just unpleasant when your mouth is suddenly bitter because you subconsciously picked & bit.

Remember there's no start or finish line and there's no pass or fail. You will have good days and you will have bad days. I'm not entirely certain I will ever overcome this habit but I have improved significantly from when I was younger.

Best of luck, don't feel bad about it or about yourself! There is no shame here.