That bone-deep itch that just isn’t satisfied until you’ve practically ripped your skin off is one of the most frustrating symptoms of eczema.
You mostly can’t help but scratch. Then you damage your skin barrier, which causes more itching… so you scratch again.
And there it is: the dreaded itch → scratch → itch cycle.
So, what’s actually going on?
There isn’t just one reason why we itch. It’s a complex combination of things – a weakened skin barrier, inflammation, an over-reactive immune system, and internal or environmental triggers.
All of these can affect the sensory nerves in your skin, which send signals to your brain that are interpreted as an itch.
And here’s the frustrating part: scratching actually gives you temporary relief.
When you scratch, you activate pain and touch fibres, which can temporarily suppress the itch signals travelling through your nervous system. That lovely moment of “ahhhh, finally!”
But have you ever noticed that you start with one tiny itchy patch, scratch it… and suddenly the itchy area seems to be getting bigger and bigger until you’re in a full-blown itch fit?
That’s where things can get complicated. Scratching can irritate the skin and contribute to the release of inflammatory and itch-related signals, creating even more reasons for your brain to scream ITCH!
So, how do we break the cycle?
1. Calm your nervous system
Your nervous system is a big player when it comes to itch.
Have you noticed that your skin seems to flare when you’re stressed, anxious, exhausted, or after a long and taxing day?
There’s a reason for that.
When we’re stressed, our bodies can spend more time in a ‘sympathetic state’ – aka “fight or flight”. Finding ways to shift towards the ‘parasympathetic state’ – “rest and digest” – can help your body feel calmer.
Things like meditation, breathing exercises, singing, gargling, massage, sound baths, good-quality sleep and other relaxing activities can all help you wind down.
And when your body is calmer, you may find that your skin feels calmer too.
2. Add some cool
When the itch hits, try adding a cool touch to the affected area.
You can easily DIY this at home with:
* An ice pack
* A frozen bottle of water
* An ice roller
* A metal spoon that’s been sitting in the fridge
When you’re out and about, you can even ask your nearest coffee shop for a takeaway cup of ice and hold it against the affected area.
The cool temperature can help dampen the sensation of itch.
And don’t underestimate a fan! If heat makes your eczema itchier, cooling yourself down can make a surprisingly big difference.
3. Give your hands something else to do
If your brain is screaming SCRATCH, try stimulating the area in another way.
You could gently pinch the skin (gently being the key word – no bruises!), lightly tap or slap the area, or even blow gently onto the affected skin.
The idea is to give those sensory nerves something else to focus on without tearing into your skin barrier.
4. If you have to scratch, slow it down
Sometimes you simply cannot not scratch.
If that’s you, try slowing down the movement.
Whether you’re scratching, rubbing, pinching or tapping, try to make the movement slower and gentler.
The more vigorously you scratch, the more you can irritate the surrounding skin – and the more likely you are to keep the itch-scratch cycle going.
Take a few deep breaths. Slow your movements down. Try soothing the area rather than attacking it.
Your skin will thank you for it.
5. Try a lukewarm bath
Keep it lukewarm rather than hot, and aim for around 10 minutes. Not a long one.
You can also add an oatmeal soak.
A simple DIY option is to put oatmeal into a clean sock or an old pair of tights, tie it up, and add it to your bath.
Once it’s wet, you can gently rub the oatmeal-filled sock over your skin.
Oatmeal can help soothe irritated skin and contains compounds that may help calm inflammatory processes.
6. Make your nails as harmless as possible
If you know you’re going to scratch, make it harder for your nails to cause damage.
Keep them short and as blunt as possible. Filing them regularly can help reduce the damage caused by accidental scratching.
Some people also find that acrylic nails can soften the impact of scratching, although they aren’t suitable for everyone.
Another option is covering your nails, particularly at night when you might scratch without realising it.
Zinc oxide plaster strips can provide a smooth surface over the nails. Elastoplast can also work, although depending on the type, the surface may be less smooth and the friction can sometimes irritate the skin.
If you do this, make sure the tape is comfortable, doesn’t restrict circulation, and that you’re not applying it to broken or irritated skin.
The goal is simple: if you do scratch, reduce the damage.
7. Don’t overheat
Heat can be a huge itch trigger, particularly if your own sweat makes you itchy.
Try wearing loose-fitting clothing made from breathable natural fibres such as cotton or linen.
And when you’re in bed, resist the temptation to cocoon yourself in approximately seventeen layers of blankets.
You might feel cosy at first, but waking up in the middle of the night in a sweaty mess is not exactly the recipe for happy skin.
Instead, wear layers that you can easily remove if you start getting warm.
Breaking the cycle
There are so many different things you can try when an eczema itch hits, and what works for one person might not work for another.
For me, the key is trying to interrupt the itch before it becomes an itch fit.
Cool the area. Calm your nervous system. Distract those sensory nerves. Slow your movements down. Protect your skin barrier.
And if you do end up scratching?
Don’t beat yourself up about it.
The aim isn’t perfection. It’s simply to make the next scratch a little gentler, and the next itch a little easier to manage.
There are lots more tips out there, but these are some of my favourites.
What are yours?