How to stop compulsive scratching: 10 practical tips
- Toi en mieux
- 3 days ago
- 3 min read
Compulsive scratching of the skin is an often unconscious behavior that can become very invasive. It may involve scratching blemishes, picking at scabs, or repeatedly touching specific areas of the body. This disorder affects teenagers and adults alike, and is often linked to stress, anxiety, shame about one's appearance or a need for control.
Why do we scratch?
Many people touch their skin to calm down, distract themselves, or because they feel an inner tension that's difficult to manage otherwise. Sometimes it starts as a small pimple or irregularity, then becomes a habit. And over time, this can lead to wounds, scars... and a vicious circle: I scratch → I feel guilty → I stress → I scratch again.
10 practical tips to free yourself from compulsive scratching
1. Identify your triggers
Write down the moments when you scratch: the time, the place, your mood, what you were doing just before. This little diary helps you understand invisible habits and anticipate cravings.
2. Replace the gesture with an alternative
Keep a fidget toy, stress ball or soft cloth in your pocket. If your hands are busy, they'll be less tempted to reach for the skin.
3. Practise body awareness
Every day, take 3 minutes to scan your body mentally: how do you feel, which parts are tense or sensitive? This helps you to reconnect with your body in ways other than through pain or aggression.
4. Create a mirror-free zone and establish a caring routine
Mirrors can reinforce obsession. Choose to look at yourself at specific times, and only to care for yourself or tell yourself something positive. Set up a soothing skincare routine (cream, mist, massage) to nourish rather than correct your skin.
5. Seek support
This condition is often experienced with shame, but you're not alone. Talking to a psychologist can make a big difference. There are also caring online groups. Sometimes, just saying “I'm going through it” is the first step towards recovery.
6. Establish transitional rituals
Often, compulsive scratching episodes appear in moments of floating (before sleep, in front of a screen, on the way home). Set up a transition ritual: change your clothes, wash your hands consciously, breathe deeply or write down three positive things about your day. This structures the moment and reduces compulsive gestures.
7. Use sensory anchoring techniques
When cravings arise, it can be helpful to redirect attention to the 5 senses. For example, you can:
touch a smooth or rough surface,
smell a soothing essential oil (lavender, sweet orange...),
take a sip of very cool or very hot water,
listen to soothing music,
chew gum to keep your mouth busy.
These small gestures bring you back to the present moment and help to calm the impulse.
8. Wear temporary physical barriers
In critical periods, you can wear:
cotton gloves at home,
invisible bandages or hydrocolloid patches on sensitive areas,
a wristband or sensory jewelry to manipulate.
The aim is not to “punish” yourself, but to create a pause between the desire and the gesture, the time to regain control.
9. Transform your inner outlook
Write down every day what you appreciate about your body, even the simplest things: “my hands are nimble”, “my skin is healing well”, “my legs carried me all day”. This body gratitude work helps to restore a positive relationship with yourself.
10. Assess fatigue and stress
Compulsive scratching often intensifies when you're tired, frustrated or overstimulated.👉 Take a few seconds several times a day to self-assess: “How do I feel? Am I tired? Do I need a break?”. These micro-checks allow you to prevent rather than suffer.
11. Track your progress without judging yourself
Install a tracking sheet or a “habit tracker” app:
check off days without excessive scratching,
note any victories, however small,
and above all, be indulgent: a relapse isn't a failure, it's a warning signal to be heeded.
Download our free habit tracker:
12. Talk to your body like a friend
Instead of saying, “My skin is horrible, I have to scratch it,” change the speech:
“My skin is trying to heal.”
“My body deserves respect.”
“I'm going to help it get better.”
Changing your inner speech is one of the pillars of healing.
Compulsive scratching isn't just a “tic”; it's a signal your body and mind are sending you. It's not a matter of judging yourself, but of listening to yourself in a different way. With a little patience, concrete tools and, sometimes, support, it's possible to rediscover a gentler relationship with your skin... and with yourself.
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