Dermatillomania

Like a PP, I have trichotilomania. We're always going to deal with these compulsions, and some weeks will be worse than others. What has worked wonders for me is actually a sticker chart recommended to me by my therapist. For every day you don't pick or pull, you get a sticker, then reward yourself after you've accumulated x many stickers. For example, after 5 days, buy yourself a fancy coffee, after ten more days, get a pedicure, etc. What is really important here is that you reward yourself for accumulated days, NOT consecutive days because you will have bad days and it's important to not get discouraged and feel like you failed.

Now, you'll have to put work in to get those stickers. Wear mittens or bandaids, play with your favorite fidget device... if you catch yourself picking tell yourself "No, now is the time to stop that." I like to pull my hair out in the bathroom so I need to limit my time in there and tell myself "no, it's time to go to bed " or "it's time to get ready for work"

Best of luck, OP. You are not alone

@FutureMrs mine is my scalp too! I rarely get my hair professionally done. If I finally break down and schedule a haircut, I am hyper-vigilant about my picking leading up to it. I suppose that helps me.

OP, I take medication for anxiety. I know that certain anti-depressants have been shown to help with impulse control disorders and OCD - and this really is a form of OCD.

Second CarrieLynn's adult coloring suggestion!!! I also take medication because without it I have severe panic attacks multiple times a day :/

Again, best of luck to you! I know you said you need something as satisfying and for me nail polish has really been that!