Picking at scalp, how to get past the compulsion?

TiffanyIceberg · 10/02/2023 00:40

Snapping an elastic band on your wrist when you realise you are doing it is meant to work with bad habits.

thaegumathteth · 10/02/2023 00:57

BornAgainViper · 10/02/2023 00:30

I've always been a picker. It used to be my lips, then around my nails, but for the past few years it's been my scalp. I feel a strong compulsion to do it, especially if stressed. Does anyone have any tips for stopping it please?

I've definitely got ADHD tendencies, and the picking definitely gives me a little dopamine fix.

Following because I have the exact same thing

RainyDaysareCarp · 10/02/2023 01:03

Me too but in fact I am having to get one taken off as it has developed some keratin and while harmless could develop into something not as nice. I can't leave it alone.

Lavender14 · 10/02/2023 01:08

I used to do this but picking at skin on my arms. I found that saying 'one and done' did it for me, as in I could pick at one more place and then I had to be done and then I physically did something else/ stepped away so I could distract my hands. It stopped me feeling guilt about doing it in the first place and I focused on the positive that I took control and stopped myself. I found initially I would lose maybe 30 mins/ an hour before I'd realise what i was doing but the more I did that the quicker I got at realising what I was doing and stopping to the point I've almost stopped completely now. Still rears it's head the odd time when I'm stressed or my skin is acting up and there's actually something to pick at but it gets me back on track. In the past I've worn gloves around the house/ used lots of moisturiser/ fake tan /kept my nails really really short and i went for counselling. I also focus on trying to get my dopamine elsewhere so I've nice things to look forward to, being more mindful has helped with that because it lowered my expectations of where I get it from. And holding good routines and being more steady in myself helps me feel less chaotic and stressed. My dh is an actual creature of habit so he really helps ground me in that respect whereas left to my own devices I tend to just go with the flow/ get distracted far too much and loose the run of myself so keeping on top of things like housework is a massive struggle but it helps me hugely.

Original poster

BornAgainViper · 10/02/2023 01:12

RainyDaysareCarp · 10/02/2023 01:03

Me too but in fact I am having to get one taken off as it has developed some keratin and while harmless could develop into something not as nice. I can't leave it alone.

How do you know it has developed this?

I've got tiny little craters on my scalp where I've picked at healed up spots and left little scar holes. But others are now like a constant wound. I look after myself except for this weird habit! Clean hair, good diet etc, but it's like I've got a glitch when it comes to this.

OP posts:

Original poster

BornAgainViper · 10/02/2023 01:13

Lavender14 · 10/02/2023 01:08

I used to do this but picking at skin on my arms. I found that saying 'one and done' did it for me, as in I could pick at one more place and then I had to be done and then I physically did something else/ stepped away so I could distract my hands. It stopped me feeling guilt about doing it in the first place and I focused on the positive that I took control and stopped myself. I found initially I would lose maybe 30 mins/ an hour before I'd realise what i was doing but the more I did that the quicker I got at realising what I was doing and stopping to the point I've almost stopped completely now. Still rears it's head the odd time when I'm stressed or my skin is acting up and there's actually something to pick at but it gets me back on track. In the past I've worn gloves around the house/ used lots of moisturiser/ fake tan /kept my nails really really short and i went for counselling. I also focus on trying to get my dopamine elsewhere so I've nice things to look forward to, being more mindful has helped with that because it lowered my expectations of where I get it from. And holding good routines and being more steady in myself helps me feel less chaotic and stressed. My dh is an actual creature of habit so he really helps ground me in that respect whereas left to my own devices I tend to just go with the flow/ get distracted far too much and loose the run of myself so keeping on top of things like housework is a massive struggle but it helps me hugely.

Thank you for posting this, lots for me to think about. Really glad that you've been able to get in control of it.

OP posts:

UpToMyElbowsInDiapers · 10/02/2023 01:16

This is me too! When it’s really bad, I force myself to wear a hat, headscarf, or fancy hairdo to make it harder to access my scalp. I also keep my nails short to minimize the damage I can do. I sometimes also use an Emory board to thin the tips of my nails just enough to make them a little bit pliant - I HATE the feeling of bending fingernails, so that really puts me off scratching.

RainyDaysareCarp · 10/02/2023 12:08

Actually I have BIAB nails and find they are less good at picking and scratching as plain nails for some reason.

Nemomarge · 10/02/2023 15:35

@BornAgainViper I have the same thing, I'm addicted to it and also get a hit out of doing it. I wish I could stop.

Standbyguest · 10/02/2023 15:38

I've had nail extensions and that stops all picking for me

Hungrycaterpillarsmummy · 10/02/2023 15:42

I pull my hair out. I'm interested in the ADHD tendency thing because I have started wondering if I have this in the last year or so.
I find it very difficult to stop. I have my hair tied up most of the time so I can't get to it. Can you tie up yours so it's trickier to access the scalp? I do pick at my head too not just hair.