Managing Skin Picking During Seasonal Transitions: Tips for Navigating Change

As summer slowly gives way to the cooler fall weather, many people experience a subtle yet noticeable shift in their daily routines and mood.  Fall brings cooler weather, fewer hours of daylight, a change of routine, and more time indoors. Transitions of any kind are usually difficult but for people living with skin picking disorder, this seasonal change can be particularly challenging. The disruption of routine, coupled with mood changes often associated with the fall, can increase stress and exacerbate skin-picking urges. Just why are transitions, whether seasonal or related to other life changes, so difficult and what can you do to manage them? 

Why Seasonal Transitions Can Be Stressful

Seasonal changes, especially from summer to autumn, bring a variety of shifts in routine and environmental factors that can affect both your physical and emotional well-being. One of the primary reasons for the increased stress during this time is the drastic change in daylight. As autumn approaches, the days become shorter, and for some, the reduction in sunlight can lead to a decrease in serotonin, a neurotransmitter that stabilizes mood. This reduction may trigger symptoms of Seasonal Affective Disorder (SAD) or exacerbate pre-existing conditions like anxiety and depression, both of which commonly co-occur with skin picking. 

The arrival of fall also means a return to school or work, or more structured routines. This abrupt change in pace can increase feelings of overwhelm and stress, which are well-known triggers for compulsive skin picking. Skin picking is often a coping mechanism for dealing with emotions such as anxiety, boredom, or stress. The stressors that come with seasonal changes can amplify these feelings.

The weather itself can be a factor too. As temperatures drop and the air becomes drier, skin may become more prone to irritation, dryness, or other dermatological issues, making it harder to resist the urge to pick. Itchy, dry skin can create sensations that trigger picking. 

The Challenges of Transitions When You Have Skin Picking Disorder

Transitions of any kind, whether seasonal, personal, or professional, can create instability. If you live with skin picking disorder, you know the importance of predictability and routine in managing anxiety and the urge to pick. When routines are disrupted, even temporarily, it can feel like the foundation they rely on is shaken. It’s easy to lean into familiar habits to manage the stress. While picking may give temporary relief, it can trigger a vicious cycle where increased stress from transitions triggers more picking, which then results in guilt or shame, further exacerbating anxiety and stress.

Tips for Managing Transitions

They say you can’t control the weather. True, and sometimes, you can’t prevent other transitions either. They’re a part of life. What you can do is find ways to manage transitions so that when they come, you are prepared with a plan to navigate through them confidently. 

1. Focus on Consistency
   Seasonal changes can throw your daily rhythm off. Routines foster stability so maintain consistency where you can. By creating a routine, you can help keep your body in a routine that supports healthy habits. 

• Set consistent sleep and wake times to regulate your circadian rhythm.
• Schedule time for self-care practices, such as journaling, mindfulness, or activities that you enjoy. Even small routines, like a morning skincare regimen or an evening wind-down ritual, can offer grounding and reduce urge to pick.

2. Incorporate Light Therapy or Outdoor Time
   To combat the effects of reduced sunlight, try to spend time outdoors during daylight hours or consider using a light therapy box if your healthcare provider approves. Exposure to natural light, even for short periods, can help stabilize mood and counteract feelings of depression or anxiety that may increase skin picking urges.
3. Prioritize Skin Health
   Take care to keep your skin and hair hydrated and moisturized if dryness is an issue for you. 

• Use a hydrating shampoo and conditioner to keep your scalp healthy
• Use moisturizing hand/body lotion or lip balms 
• Consider incorporating soothing skincare products with ingredients like aloe or oatmeal, which may help calm the skin and reduce the urge to pick.

4. Practice Stress Management Techniques
   Incorporating mindfulness practices, such as meditation, deep breathing, or progressive muscle relaxation, can help reduce overall stress levels and create a buffer against picking urges. Journaling or talking to a therapist can also provide an outlet for processing feelings of anxiety or overwhelm that may arise during transitions.
5. Create a Transition Plan
   If you know a transition is coming, whether it’s seasonal or related to life changes, create a plan to manage the shift. Your plan might include goals for caring for yourself during the transition, identifying potential stressors, and brainstorming coping strategies. Knowing you have a plan can reduce fear and give you a sense of control. 
6. Stay Connected with Support Systems
   Whether it’s friends, family, or an online support group, staying connected can provide comfort and reassurance during challenging times. If you find yourself needing more support, a therapist can help you find ways to manage the transition and your skin picking in healthy ways. 

Conclusion

Transitions are inevitable but they don’t have to mean a relapse in skin picking. By taking proactive steps, you can plan for and navigate through every season of life with confidence and resiliency without derailing your progress in healing. 

References

1. Seasonal affective disorder (SAD). (2021, December 14). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

2. Anderson, S., Clarke, V., & Thomas, Z. (2022). The problem with picking: Permittance, escape and shame in problematic skin picking. Psychology and Psychotherapy: Theory, Research and Practice, 96(1), 83-100. https://bpspsychub.onlinelibrary.wiley.com/doi/10.1111/papt.12427

3. Investigating the effectiveness of treatments used in trichotillomania. (2016). Journal of the American Academy of Dermatology, 74(5), AB136. https://www.jaad.org/article/S0190-9622(16)00666-6/abstract

4. Winter skin—Managing Dermatillomania in cold, dry weather. (2019, November 19). Canadian BFRB Support Network. https://www.canadianbfrb.org/2019/11/19/winter-skin/