From self.com
Good news: You’re not doomed to paw at yourself forever
When you develop a terrible itch somewhere on your body, it’s nearly impossible to think about anything else. You can’t sleep. You can’t focus. Must scratch. is the only thing registering in your brain. You know giving in to the urge will only make it worse—so what can you do to actually get relief?
There are a lot of treatments out there, and your approach may depend on what’s causing the itch, its severity, and how long it’s been happening. Sometimes the source of the problem is crystal clear, like the mosquito bites you racked up on a recent hiking trip. Other times, it’s a little harder to pin down and you may need a doctor’s help to make that annoying feeling go away.
Kimberly Shao, MD, a board-certified dermatologist at Dayton Skin in Dayton, Ohio tells SELF you should definitely see a doctor if you have a full-body itch, other problems like blisters and swelling, or if it’s messing with your ability to do everyday stuff, like getting through the workday or sleeping at night. If your symptoms last longer than two weeks and the cause is unclear, a dermatologist can determine if you have a condition like eczema or psoriasis.
However, if your symptoms aren’t as dire—and probably due to a temporary problem like insect bites or dry skin—you can try these expert-recommended tips, which are generally safe and effective for treating the most common causes of itchy skin.
1. Choose the right moisturiser
Dr. Shao says dermatologists have a favourite saying: Dry skin is itchy skin. That’s why choosing a good moisturizer—and using it often—is often a first step to reducing the urge to scratch, she notes.
Typically, moisturisers contain at least one of three different types of ingredients: emollients, occlusives, and humectants. Emollients are oils and lipids that relieve dry, itchy skin by filling in the gaps between the skin cells, sort of like the mortar between bricks. Popular emollients include shea butter, aloe vera, and ceramides. Occlusives, like petroleum jelly or beeswax, are designed to help lock in moisture, while humectants, such as glycerine and hyaluronic acid, attract and retain moisture. Dr. Shao says you’ll want to choose a product that contains more than one type of ingredient, if possible, like CeraVe’s Healing Ointment. (Check out our list of the best eczema creams for other good options.)
If you have sensitive skin, opt for a moisturiser labelled as hypoallergenic, Dr. Shao adds, as it’s less likely to trigger an allergic reaction. It’s also not a bad idea to avoid moisturisers with fragrances and ethanol (a type of alcohol often found in skin care products), as both can be drying and irritating.
2. Moisturise strategically
Picking the right moisturiser is only the start; you also need to be strategic when applying it. Plan to slather it on your skin as often as possible throughout the day (ideally three to four times if you can swing it!) and right after washing your hands, per the American Academy of Dermatology (AAD).
You should also moisturise within five minutes of getting out of the shower, and no more than 10 minutes tops—any longer and you risk drying out your skin even more. Also, use lukewarm and not hot water, as high temps can strip your skin of moisture. Pat yourself dry instead of rubbing with a towel, as the latter approach can irritate your skin. (As an added bonus, patting will leave your skin a little damp, which is ideal, because then your moisturiser can help seal in that hydration.)
3. Take a colloidal oatmeal bath
If you haven’t jumped on the colloidal oatmeal train for your skin, now’s the time, Joshua Zeichner, MD, associate professor at the Icahn School of Medicine at Mount Sinai in New York and director of cosmetic and clinical research in dermatology at Mount Sinai Hospital, tells SELF. “Oats contain anti-inflammatory compounds, known as avenanthramides, that have antioxidant and soothing effects on the skin,” he notes. “Oatmeal compresses and baths have long been used to soothe dry, itchy skin.”
You can find colloidal oatmeal in many over-the-counter (OTC) moisturizers. You can also whip up your own skin-calming DIY bath using colloidal oats from your local pharmacy or drugstore, Dr. Shao says. Here’s how to do it, per the AAD: Add the oats to a warm bath and soak for 15 minutes. Pat yourself dry after, and add a layer of moisturizer on top.
If cleaning sticky oatmeal out of your tub sounds like a potential nightmare, know that colloidal oatmeal is a finely ground version of the type you’d typically eat, so it should dissolve in water and go down the drain easily too.
4. Chill out with a cold compress or wet wrap
When you hurt yourself and feel an immediate, throbbing pain—for example, after slamming your finger in a door—applying something cold to the affected area can provide temporary relief. That same logic applies to an insatiable itch, which is caused by an over-firing of nerves in the skin, Dr. Zeichner says—which is why placing a cool compress on irritated skin can help combat the urge to scratch.
Place an ice pack or cold compress on your skin for up to 10 minutes to help ease that feeling, according to the AAD. “The cold sensation can have a numbing effect and also help decrease swelling that may be associated,” Dr. Shao says.
If you have a chronic itchy skin condition like eczema, talk to your dermatologist about wet wrap therapy, which involves draping damp cotton clothing or gauze around a particularly itchy spot, putting a dry layer of clothing over it, and leaving the wraps in place for several hours or even overnight, per the National Eczema Association (NEA). (But you should only do this with your derm’s green light, so you don’t accidentally irritate your skin even more.)
5. Use caution with OTC remedies
Over-the-counter creams that contain corticosteroids help suppress inflammation—and can potentially stop your skin from freaking out. One common example you’ve probably encountered before is Cortizone-10, which is often marketed for insect bite relief. “Topical steroids are like fire extinguishers that put out inflammation in the skin, which is how they improve symptoms of itch,” Dr. Zeichner says. Docs often recommend them to people with eczema and psoriasis because they are so effective, according to the AAD.
That said, corticosteroids are meant to be used only for short periods—no longer than a week or two at most—because they can thin your skin or have other serious potential side effects when used for too long. It’s important to chat with a derm before using them, Dr. Zeichner says, and to carefully follow the manufacturer’s directions.
If your skin is itching because of an allergic reaction, an oral antihistamine like Benadryl, Claritin, or Zyrtec may help, according to the NEA. That said, these remedies may not be as helpful if your symptoms are caused by eczema or psoriasis.
6. Try your best to distract yourself.
Try to remind yourself that no itch is worth the scratch—regardless of how good it feels in the moment. That’s because it can set off an “itch-scratch cycle” that can further damage the skin’s barrier, Dr. Shao says.
The good news is that if you can fight that urge for a little while, those feelings might subside. Sasha Heinz, PhD, a developmental psychologist based in Pittsburgh, previously told SELF, “You can think of an urge [to scratch] like a ringing phone. You want to pick it up—you feel compelled to pick it up—but if you let it keep ringing, it will eventually stop. Think about it less as ‘fighting’ an urge, but more as ‘not answering the call’ of the urge.”
There are a few strategies you can use to ignore that “I must claw my skin now” feeling. One option is to create a “distancing ritual” that you can deploy anytime the impulse intensifies: Massage your hands, take a few deep breaths, or just get up and move around—whatever helps you get through that painful moment.
You can also try “habit reversal,” a type of behavioural therapy used to combat repetitive behaviours. Here’s how it works: You identify times you’re likely to be mindlessly scratching without being aware of it (when you’re reading a book or watching TV, for example) and come up with something else to do with your hands (like squeezing a stress ball) to take the place of the harmful habit.
7. Focus on stress relief
As frustrating as painful, itchy skin can be, know that extra stress can sometimes exacerbate symptoms, Dr. Shao says. That’s because your body typically reacts to stress both emotionally and physically—and the physical response may include inflammation, a known trigger for eczema flare-ups, according to the NEA. We know that’s probably the last thing you want to hear, given that stress seems like an impossible-to-avoid fact of daily life. But the reality is that regularly doing things to feel more calm and centred might also help ease your itchy skin problems. What that looks like, however, is really up to you.
You’re probably already aware of activities like deep breathing and meditation to reduce stress, but if you’re already doing that (or you’re simply never going to do that because it’s not your vibe, which we fully understand), there are tons of other options: Make plans to see your favourite friend, log off social media and listen to a chill podcast, get outside and enjoy nature for a few minutes, make crappy but delightful art, have great sex…the list goes on and on.
And while you might not think that a therapist or a support group can help with itchy skin problems, they may be able to address bigger-picture stressors that are making it worse, according to the National Alliance on Mental Illness.
Though it can be exhausting to feel like you’ll be fighting the urge to scratch until the end of time, know that you should see some relief with these tips. If not, reach out to your derm ASAP. They can help you figure out if there’s a more chronic or subtle cause of your symptoms and help you find effective treatments that get to the root of the problem.
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