What Is Dermatillomania?
If you’re struggling with the urge to pick at your skin, you’re not alone. Dermatillomania—also known as Excoriation Disorder or skin-picking disorder—can feel overwhelming and frustrating. You may spend hours picking at blemishes, scabs, or imperfections, often without realizing it until you’ve caused pain or damage. The cycle of picking can bring brief relief, but afterward, you may feel guilt, shame, or even regret.
This isn’t "just a bad habit" or something you can easily "just stop". Dermatillomania is a real mental health condition that can feel isolating and out of control. But here’s the truth: you’re not weak or broken. What you’re experiencing is valid, and there is hope—you can learn to manage these urges and feel more in control again.
Common Experiences of Dermatillomania
Everyone’s experience with skin-picking disorder is different, but here are some of the common emotional and physical experiences:
- Intense Urges to Pick You may feel an intense urge to pull your hair, especially in moments of boredom, stress, anxiety, or even relaxation.
- "Automatic" Picking Sometimes, you may find yourself picking without even realizing it until it’s already happened.
- Shame and Embarrassment You may feel self-conscious about visible marks, wounds, or scars and worry about how others perceive you.
- Temporary Relief Picking may soothe feelings of tension or discomfort in the moment, even though it can lead to distress afterward.
- Avoidance of Social Situations You might avoid gatherings or close interactions out of fear that others will notice your skin.
The Impact of Dermatillomania
Skin-picking disorder can affect more than just your appearance—it can impact your self-esteem, relationships, and daily life. You may spend significant time trying to cover up or heal the spots you’ve picked at, which can feel exhausting and frustrating. You might avoid situations where your skin is visible, such as swimming, wearing short sleeves, or being in brightly lit rooms.
It’s important to remember: you didn’t choose this, and it’s not a sign of weakness. Dermatillomania is your body and brain’s way of responding to stress or discomfort, and with the right support, you can break the cycle and find relief.
How Therapy Can Help with Dermatillomania
Even though it may feel impossible right now, there is hope. Here’s how therapy and self-care can help you regain control:
Cognitive Behavioral Therapy (CBT)
CBT can help you identify the thoughts and emotions that trigger skin-picking and develop healthier ways to cope with stress, anxiety, or boredom.
Habit Reversal Training (HRT)
HRT is a specific form of therapy that focuses on replacing the urge to pick with alternative behaviors that provide the same sense of relief without harm.
Acceptance and Commitment Therapy (ACT)
ACT helps you accept the discomfort and urges without giving in to them or judging yourself harshly. Instead of fighting the urge, you’ll learn to respond in a way that aligns with your values and long-term goals.
Mindfulness and Self-Compassion
Learning to be kinder to yourself is an essential part of healing. Therapy can help you practice mindfulness to stay grounded in the moment and develop self-compassion, which can reduce shame and empower you to make progress.
Community and Support Groups
Connecting with others who understand what you’re going through can remind you that you’re not alone. Support groups—both in person and online—can provide encouragement, accountability, and shared experiences.
It's Time to Prioritize Your Healing
Dermatillomania doesn’t define who you are—it’s something you’re facing, not a reflection of your worth or strength. Progress may take time, but small steps can lead to big changes.