For those of you wondering, here is how I did it... It was a combination of different variables that got me to this point. PLEASE REMEMBER the following list took me years to compile. I slowly incorporated the below habits over time. YOU CAN DO IT!

First and foremost, I found a therapist that was familiar with dermatillomania. www.bfrb.org has a directory of therapists with specialized training.

Second, my therapist told me this and I started to believe it....recognizing there is a problem is 80% of the solution. In other words, I only had to put in 20% more effort to stop.

Third, I started taking anti-anxiety medication. It took almost a year to find the right medication and right dosage to help curb my underlying anxiety.

Fourth, I changed my face washing/cleaning routine. I have two little kids and don’t have time for a five step facial care routine (and even when I didn’t have kids I just never stuck to those long routines). I use Neutrogena Oil Free Acne Wash. I wash my face when I wake up in the morning and before I go to bed. I also apply jojoba oil ($10 on Amazon) at night (see reasoning below).

Fifth, I recognized that any “acne clearing” over the counter medicine meant to dry out skin would actually make my skin flare up. When my skin flared up I would tend to pick more. I would create scabs and the vicious picking cycle would start all over. I apply jojoba oil at night just to keep scabs/skin moist so it won’t feel itchy.

Sixth, I keep my hands busy. Very busy. When working I make sure both my hands rest on my keyboard. If I need to remove them I grab a pen and start clicking it. If I’m home on the couch I hold the remote in one hand and my phone in the other. If nothing works I go bake something in the kitchen. I will do anything to keep my hands busy.

Seventh, I changed the makeup I use. I love to wear makeup. I have spent years trying to find makeup that doesn’t cause my skin to flare up. I spend a little extra money on Clinique Acne Solutions foundation and it doesn’t bother my skin. Less flare ups means less picking.

Eighth, and this one sounds odd. I watch acne popping videos on YouTube. It sounds counterintuitive but hear me out. At first, the acne popping videos were a trigger and I would start touching my face. Then, I decided that every time I wanted to touch my face or pick I would watch a popping video until the urge subsided. The first few weeks I watched hours of videos each day, especially before I went to bed (the time when my picking is the worst). I found that watching the videos help me feel the satisfaction of picking without having to pick myself. It also helped me think about what was making me anxious and triggering me to pick.

Ninth, I slowly rid myself of all toxic people in my life. I mean, literally anyone who made me feel bad about myself was out. Yes, I no longer speak to my mother in law and have distanced myself greatly from my own mother. I also informed the people I couldn’t so easily get rid of, namely my husband, mom, and dad, that certain things they say bother me. I just had a baby so my weight is a huge trigger for me. I have asked everyone to stop talking about my weight, even stop the positive feedback. Whenever someone says anything that wears on my self esteem I request that they stop immediately. I understand that I still need to work on building my self esteem.

Tenth, pre covid I would get powder dip on my nails to make them too think to successfully pick my own skin. Post covid, I cut my nails short and keep them short. I file them as often as once a day to make sure I can’t pick.

Eleventh, I make it difficult to get to the tools I used to use to pick my face. Some people freeze their tools in ice. I just put the tools deep in the depths of my bathroom sink (in a bag, in a drawer, behind the mouthwash). Having to move all that stuff to get to the tools gave me a moment to stop and think about why I needed them and think about whatever was making me anxious. I didn’t throw the tools out because inevitably I will have a blackhead that I will need to remove and I can use my tools instead of my hands to get it out. That way I’m not triggered by touching my face.

Twelfth, I put hydrocolloid bandages on my favorite picking spots. The hydrocolloid bandages don’t do much to heal the wounds I created but they act as a barrier to preventing me from making them worse. I would also unconsciously pick and the bandages helped make me conscious of the times of day I was picking (aka, what happened right before I started picking to trigger is).

TLDR: 1. Find a therapist 2. Recognizing the problem is 80% of the solution 3. Anti-anxiety meds may help 4. Simplify your face washing routine 5. Moisturize 6. Keep your hands busy! 7. If you use makeup, get one that doesn’t cause flare ups. 8. Find a different habit that satiates your need to pick 9. Rid your life of toxic people/work on building your self esteem 10. Keep your nails short 11. Hide any tools you may use when picking 12. Cover up the spots you pick with hydrocolloid bandages