’Tis the Season for… Skin Picking! Why BFRBs Flare in Winter & What You Can Do About It
As I was talking to my cousin during our Thanksgiving gathering—discussing anxiety and all our little maladaptive habits—I looked down and caught myself in the act. My right hand was fidgeting with the scaly fingertips and rough cuticles on my left hand, picking at loose bits of dry skin.
Some of you might read that and think, GROSS, why are you sharing this?
Others—perhaps most—are nodding in solidarity, mildly “triggered,” recognizing your own urge to pick just from the description.
Why Skin Picking Gets Worse in Winter
When the seasons shift and colder temperatures roll in, the humidity drops—and our skin dries out. For people who struggle with skin picking (Excoriation Disorder) or other Body-Focused Repetitive Behaviors (BFRBs), this dryness becomes the perfect storm. Loose skin, hangnails, rough patches—all of it raises the volume on sensations that your brain already finds difficult to ignore.
Personally, I’ve made great progress this past year using harm reduction strategies to reduce my picking. But when winter hit? My hands practically begged me to “fix” the imperfections. And that’s exactly how the cycle starts.
Understanding Skin Picking (Excoriation Disorder)
Skin picking is complex, and multiple factors can reinforce the behavior. When I reflect on my own experience, I’ve noticed two major themes:
1. The Urge to “Fix” Imperfections
I pick when I notice rough patches, peeling skin, or uneven cuticles. My brain labels these as flaws that need immediate correction—as if I’m performing self-grooming. It doesn’t consider the long-term consequences (bloody cuticles, pain, or even missing nails). What it does consider is instant gratification—the feeling of fixing something right now.
2. Picking as Self-Soothing
People often pick more when they’re overstimulated (stress, noise, emotions) or understimulated (boredom, downtime). Skin picking becomes a regulating behavior—something familiar, repetitive, relieving.
When I think back to childhood, the pattern is clear: picking fuzz off a blanket, sucking my thumb and gnawing on my nails - classic self soothing.
You Are Not Helpless—Winter Doesn’t Get to Win
Dry weather might increase temptation, but it doesn’t dictate your behavior. Here are strategies—both blocking and replacement behaviors—that can help you manage urges during peak picking season.
Helpful Strategies to Reduce Skin Picking
1. Blocking Behaviors
Blocking strategies physically interrupt access to the areas you tend to pick. Winter actually makes these easier to implement:
Wear Gloves
Great for finger and cuticle pickers
Useful during driving, boredom, or stressful commutes
Bonus: winter gloves don’t look out of place
Use Hats or Beanies
For scalp pickers or hair pullers (trichotillomania), covering the area reduces opportunity and increases awareness.
Moisturize—Strategically
I lotion up for two reasons:
Softer skin = fewer loose edges to pick
Oily fingers = harder to grip anything you want to pick
A thick barrier cream works wonders in the winter months.
Nail Polish or Gel Coatings
Instead of picking your skin, you end up picking the polish—far less harm done.
Aversion Techniques
If you’re a biter, a spicy or bitter-tasting barrier (thanks, Mom) can interrupt habitual chewing or picking.
Why blocking works:
It forces an extra step between the urge and the action, which builds awareness. Most people don’t even realize they’re picking until they’re already doing it.
2. Replacement Behaviors (My Favorite Strategy)
Replacement behaviors do not fully satisfy the picking urge—but they channel the urge into something safer.
My go-to: small magnetic balls.
The key isn’t just rolling them around—it’s creating something with them. Structures, patterns, shapes. Giving the fidget purpose. That mild sense of completion makes them almost (almost!) as satisfying as picking.
Other options:
Textured fidgets
Putty or therapy dough
Smooth stones or worry stones
A silicone popper
Clay or molding wax
The goal is redirecting sensory input while lowering harm.
Final Thoughts: Awareness, Practice & Self-Compassion
Managing BFRBs like skin picking requires awareness, patience, and consistent practice. Setbacks happen—especially in the winter—but progress is absolutely possible. I’ve seen it in my clients, and I’ve lived it myself.
If you struggle with skin picking, excoriation disorder, or other BFRBs, you’re not alone—and you don’t have to navigate it by yourself.
Contact me or schedule an appointment if you want support building healthier coping strategies.
