We get it – spot-popping and blackhead removal can be incredibly satisfying, but there’s good reason why the experts recommend against it.

“Spots occur when our pores are blocked with things like dead skin cells or excess oil and bacteria, and popping a spot puts you at risk of causing damage to the skin barrier and increases your risk of infection,” explains Dr Leah Totton, a skin doctor and cosmetic specialist. “Acne spots often form in a deeper layer of the skin, so popping these can put you at an even higher risk of scarring or infection.”

But as we all know, stopping a behaviour like spot-popping is easier said than done – so what do the experts recommend? We asked Dr Caseiras to share her top psychological tips and tricks for getting on top of this bad habit.

1. Recognise your triggers

The key to stopping any bad habit is to recognise what’s driving it. For spot-popping, that could be a multitude of factors, but the best place to start is recognising when you get the urge to pick and sitting with that urge for a second.

“Think to yourself, ‘Am I bored? Am I stressed out? Am I experiencing negative emotions?’” Dr Caseiras suggests. “Identifying what’s driving your habit will allow you to put coping strategies in place which get to the root of the issue.”

2. Create substitute behaviours

This will depend on your triggers, but you should find a way to replace your spot-popping with more beneficial behaviours.

For example, if you notice you pick your skin when you’re stressed, having a toolbox of strategies on hand will help you to feel calm.

“If you’re trying to rid yourself of imperfections, replacing your skin picking with a form of skincare – eg using a nice cream or slathering yourself with moisturiser – can not only make it more difficult for you to pick (your skin will be slippery), but also help you to take care of your skin instead of hurting it,” Dr Caseiras says.

Getting rid of items which enable your bad behaviour – such as a magnifying mirror that allows you to see all your spots and bumps up close – can also help.

3. Challenge your perspective

This is especially poignant if your skin-picking comes from a place of insecurity or self-loathing, Dr Caseiras explains.

“It’s important to challenge any negative thoughts and see if you can replace them with something positive,” she says. “Why not explore the idea that it’s OK to have blemishes, and remind yourself that having the odd spot or mark is totally normal? Just because we don’t see them in pictures, doesn’t mean that’s a standard you need to live up to. There’s value in reminding yourself of that.”

Why you can’t stop picking your spots (even if you want to), according to a psychologist