Daily Journaling for Dermatillomania Healing

Dermatillomania, otherwise known as skin picking disorder, is not only a challenging condition to manage, it is laden with shame and self-blame. Those who suffer with this disorder simply can't stop picking at their skin, no matter how hard they try. In my healing journey, journaling was the tool that helped me the most. In this post, I’ll share how daily journaling can help with dermatillomania healing and provide some practical tips for getting started.

Close-up view of an open journal with a pen resting on a blank page

Understanding Dermatillomania

Before diving into the benefits of journaling, it’s essential to understand dermatillomania. This condition is classified as a mental health disorder and is often linked to anxiety, stress, or other emotional challenges. Individuals with dermatillomania may feel an overwhelming urge to pick at their skin, leading to noticeable damage and distress.

Common Triggers

Most often, those with dermatillomania are triggered by:

• Stressful situations: High-pressure environments can lead to increased skin picking.

• Boredom: Lack of engagement can prompt individuals to seek stimulation through skin picking.

• Emotional distress: Feelings of sadness, anxiety, or frustration can trigger the urge to pick.

  
  

Many people with this disorder find fidgets to be helpful during triggering times. For me, the best preventative measure I have found is the application of hydrocolloid patches to protect my bumps and scabs from my fingers. At the end of the day, though, neither of these strategies eliminated my urge to pick; they just prevented excessive damage.

The Role of Daily Journaling

What if daily journaling could enhance self-awareness enough so that the urges to pick begin to subside?

Writing about feelings and experiences fosters increased self-awareness, which can then lead to a deeper understanding of the emotions that drive skin picking. By articulating these feelings to yourself, either before or as an alternative to painfully divulging your shame-filled secrets to therapists, the underlying issues will gradually be revealed.

Was there trauma in your childhood? Did you grow up in a high-anxiety environment, like I did? When absolutely nothing else worked, journaling allowed me to explore my memories and my feelings about those memories confidentially. I didn't have to expose my vulnerability.

Getting Started with Daily Journaling

To begin, choose a quiet, comfortable space where you won't be disturbed for at least thirty minutes. Stretch this out longer on the days you have time.

Choose the Right Journal

Select a journal that resonates with you. It could be a simple, single-subject spiral ring notebook or a bound book with a striking cover design that beckons you to pick it up each day. Yes, there are online journaling apps available, but I urge you not to include any keyboards or screens during this sacred time. Putting a pen to paper is much more organic, and will generate the best environment for introspection.

Set a Regular Time

Establish a routine by setting aside a specific time each day for journaling. Whether it’s in the morning to set intentions for the day or in the evening to reflect on your experiences, consistency is essential.

Start by Taking Three Deep Breaths

Deep breathing techniques help put you in a calm, relaxed state. Be sure to exhale for a longer count than you inhale, such as in for the count of five and out for the count of eight. Doing this stimulates the vagus nerve, which triggers the parasympathetic nervous system, which slows your heart rate and reverses the flight-or-fight response. In this state, your brain will receive signals that you are safe.

Read or Listen To a Prompt

Use a book or an app that provides daily positive affirmations, such as:

• Unity's Daily Word

• The Book of Awakening by Mark Nepo

• Simple Abundance: A Daybook of Comfort and Joy by Sarah Ban Breathnach (esp. for women)

• Touchstones: A Book of Daily Meditations for Men by Anonymous

• Reverend Richard Rogers' Tuesday Ten-Minute Meditations

• The Daily Way Messages from Suzanne Giesemann

  
  

Transcribe a Phrase, Sentence or Paragraph from the Prompt

After you've written the words that stirred something within you, dive deep into what is coming up for you. Maybe you want to rewrite the words in such a way that they speak directly to your heart. Remember that what you're writing is for your eyes only and there’s no need to censor your thoughts. Courage is a part of the healing process, so go ahead and ask, why me? Why dermatillomania? Write the answers that reveal themselves on the page.

While the use of cannabis may not be not for everyone, it enhanced my journaling practice immensely. In fact, under the influence of THC my journaling evolved into a form of daily written meditation. Details for engaging in this elevated practice can be found in the Afterward of my memoir: The Practice of Written Meditation, With or Without Cannabis.

When your journaling time is over, end by saying thank you - both on the page and in your heart. Even if you don't know who or what you're giving thanks to, do it anyway. We will explore the power of gratitude in an upcoming blog post.

Conclusion

Journaling is a powerful tool for individuals with dermatillomania. Through introspective self-reflection, enhancing self-awareness, and developing a daily practice, journaling can support personal growth and healing. Remember that recovery is a journey, and every small step counts. Start or renew your journaling practice today and see if it leads you down the path to your recovery - if not from the disorder itself, at least from the shame that permeates it.

As you embark on this healing journey, consider sharing your experiences with me on my contact page as a way of providing motivation and encouragement to others. Your story may inspire someone else to begin their own journey of recovery.