Skin Picking, Struggling with it..

Hi,
I have body dysmorphic disorder and In the last couple months I've become aware that I scratch and skin pick.
I do it when I'm stressed, but also when I'm ruminating on my appearance (the visible marks I've made by picking)

It's been quite scary realising that I do this without realising. ... and have done for about 10 years.
I've finally figured out as a result, why I have a patch on my forehead that is really blemished... it's scars from all the years of this behaviour.
It's really upsetting me that I have these scars.... I had hoped that it was just a blemish patch that would eventually go.

I have been trying 'habit reversal' from what I've read about it online. And it works well. But this is such a tough habit to break.
Sometimes I have to sit on my hands or cross my arms for several minutes.

It's worsened by my dermatitis as that makes my skin itchy and then I scratch and accidentally scratch an area that's already damaged/healing and then I'm repeatedly going back to the mirror to check if it's gotten worse - which then re-enforces my desire to scratch at it - in order to smooth out the bump.

This is horrible. I wish I was more adept at de-stressing as that's the biggest cause of me compulsively picking/scratching.
I've started keeping my nails really short, and trying to realise when I do it and what my triggers are. .. So fed up with discovering new issues I have psychologically.

Thanks for sharing this. I don't have anything to offer with regard to what you're struggling with. But I wanted to let you know I read your post. And I wish you well. I see you're an 8+ year member here on PC. So perhaps you're already familiar with the articles that are in PC's archives. But just in case you haven't seen these, here are links to 4 articles on the subject of habit change:

The Golden Rule of Habit Change

Science Says This Is How to Break Any Bad Habit

7 Steps to Changing a Bad Habit

The Neuroscience of Bad Habits and Why It's Not About Will Power

That's tough! I struggle with it too, but as part of my OCD symptoms and fortunately it is limited to one area on my body which isn't typically exposed.

I haven't worked very hard on it, but I can say the one thing that's helped a little is being aware of the cause so I can talk myself down. I WANT to pick because I'm stressed, what am I stressed about? Can I do something about that? Should I try to distract myself? Should I work on relaxation? Is my feeling of stress proportionate to the situation (usually no in my case)?

The second thing that helps is covering that part of my body with a bandage. It's just an extra layer to get through so I'm not doing it without realizing.

The third thing is fidgets. I really like hard rubber things to dig my nails into. Anything I can pick at without guilt or consequences.

I struggle with this, and am aware when I do it (I dissociate while I pick, however). Barriers to my sore spots work well, and New Skin antiseptic coats them with an invisible "bandage". I avoid messing with treated areas and the feel of the antiseptic coating reminds me to take my hand away. My arms are especially susceptible to my picking because they are oftentimes crossed over my chest, and I have been asked about it as if it were body language that says I don't want to be who I'm with. Since then I try to have more open body language, uncross my arms and can't secretly attack them. Other areas don't show and it's the biggest problem because it feels like I can get away with it. In case the theory that picking is an uncontrollable and irrational way to groom oneself nonstop is true, I've taken sudden interests in polishing my nails, putting lotion on myself and any manner of acceptable grooming habits. It works sometimes, until I lose interest (which happens because I'm bipolar).