We’re more likely to engage in skin picking and related behaviors when we’re feeling more “airy” and scattered, all in our thoughts, than when we’re grounded in our bodies. Here’s a nice practice called “squeezies”, that can really help get you grounded and satisfy your need for healthy touch. You can do it fully clothed.
Notice how you feel before you begin.
Starting from one ankle (or foot, if you like), wrap both hands around the ankle and squeeze with firm pressure for about seven seconds. Then move your hands up to the next part of the leg and repeat. Keep traveling up the leg. When you get to the top, you can grab the hip and buttock. Then repeat with the other leg. Then do your arms one by one (of course you will only have one arm to use for squeezing), starting at the hand or wrist and working your way up to the shoulder and then above the shoulder to the trapezius muscle between the shoulders and neck. If you like, you can also do your torso, and even very gentle squeezies on the side of the neck.
Now notice how you feel after the squeezies. Do you feel calmer, more grounded? Thought so. Remember this and do whenever you need it.
Love and support,