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I used to do this with my arms, I'd spend hours rubbing my fingers over my upper arms for pimples or anything similar. The excessive touching would inevitably cause more pimples, more squeezing and picking, more skin damage and scarring.
I stopped eventually in my late 20's but it takes effort. Awareness is key. Try to be mindful when you do it. When you catch yourself, don't beat yourself up, just recognise that you were doing it, remind yourself that it is damaging, remind yourself that you want to stop, and then stop doing it. Then do it again when you start doing it again.
You won't succeed immediately and that is fine. This isn't about hating yourself for your own behaviours or inability to act differently. This is about taking the active steps to train yourself not to act the way you have. It could take 6 months or a year, doesn't matter as long as you try. It's a behavioural addiction like any other that takes awareness and willingness to change.