“Some people have underlying social anxiety and pick as a way to relieve stress or distract themselves before a social event,” said Dr. Ryan Howes, a psychologist who practices in Pasadena, Calif. said. “Others may have deep-seated problems with body image, and the picking is an attempt to make perfect the visual imperfections. Some experience clinical levels of O.C.D. or generalized anxiety and it’s an outlet for anxious thoughts. And for some, on an unconscious level, picking may be a way to avoid intimacy.”

I’ve been picking my skin since I was 11 and I didn’t seek help until I was 24 — about six years ago. I still get the urge when I’m especially stressed, but now I have plenty of tools at my disposal to halt the cycle before it starts. Even if you aren’t a clinical-level picker like me, some of these strategies can be incorporated into your own routine. (Remember that skin is unique and what works for me might not work for you. Always talk to your doctor first!)

First, know when and who to ask for help

The first member of your care team should be a mental health professional. “If you’re feeling ashamed, if you’re less likely to leave the house because of it, or if you’re starting to wonder if it’s a problem, it wouldn’t hurt to speak to a psychotherapist,” Dr. Howes said. The TLC Foundation has an excellent database of providers who treat B.F.R.B.s, as well as information on support groups and other services. The go-to treatment for B.F.R.B.s is Cognitive Behavioral Therapy (C.B.T.), said Dr. James Bender Jr., director and co-founder of the Reeds Center in New York City. C.B.T., he said, “teaches a person skills to break the habit and better control the urges to pick the skin.”

Another crucial member of your team is a dermatologist, who can treat underlying conditions that exacerbate picking. These days, insurance covers most dermatologic visits (minus any cosmetic treatments), and you can find a doctor in your network through apps like Zocdoc. With insurance, I usually pay no more than $20 when I visit my dermatologist.

Dr. Libby Rhee, a dermatologist who practices in New York, said she tries to figure out what her patient’s life is like, and what circumstances lead to picking. “I address the inflammation on the skin with either topical or oral medication, and make sure our goals are aligned — for them to not have anything on their skin that they want to pick,” she said.