I have a better list that I lost when I got my new phone a year ago, but let me try to remember some now:
1. Days when it’s harder to fight, try covering the areas you pick.
2. If I take the time to paint my nails, I’m less likely to pick. It’s also harder to pick with painted nails. Others mentioned it’s even harder to pick with fake nails, and I can confirm.
3. After I pick, the biggest thing is to try to press reset. If I don’t mentally press reset, my OCD says, “Well, you’ve already done so much. This day is already lost; just try to fight it tomorrow.” But if I press reset, then I’ve already got a clean slate to try to keep in my favor. (Use whatever method works for you because I’m realizing the way I just wrote this might seem like giving in to OCD to other people. If you need to call it forgiving yourself or reminding yourself you are stronger, etc., do what works for you.)
4. After picking I also tend to my wounds. It helps me forgive myself a little and it also can sometimes help me not jump right back into picking again. When I am really bad, and when it’s not my face, I may even wrap the area in a bandage if I’m at home. It’s just one more physical reminder because sometimes touching the skin sets me off into getting stuck; ie. the subconscious scratch sometimes turns into a conscious, but OCD driven, stuckedness.
5. When it’s really bad, I wear gloves. Sometimes I’ll first put moisturizer on so that I don’t feel like I’m punishing myself, rather pampering myself.
6. Do something else with your hands. My best activity involves sewing or knitting. There is something about needle arts/fiber arts that satisfies the odd pleasure of picking while not becoming a way of giving in to OCD. Plus it’s both not negative like picking, nor neutral like using a fidget spinner, but it’s net-positive because after you have made or mended something.
7. Despite a fidget toy being met-neutral, when I’m out in public and more anxious but don’t have my needle arts, I can sometimes get some relief from getting that anxious finger energy out.
8. Celebrate every win! Fighting OCD/Dermatillomania is hard! I’m so proud of you for your efforts and coming here for more support!
9. Treat Yo Self! Whether to celebrate or to distract you, do something you like; bonus points if it occupies your fingers. You don’t want to just avoid OCD-related triggers, but sometimes you just need a distraction until you feel stronger to face it again.
10. Know I’m sending us both strength and comfort as we fight and doggo snuggles if you’d like. 💪🏼💜 🐶
