Maybe you could find other things to do with your hands? Fidget toys, making things, doodling. Breaking a habit takes gentle redirection and healthy alternatives. I believe in you!!

I do, not in a super rough way but I kinda just run my fingers on my scalp when I get anxious

I dont do that but my scalp is dry

I used to when my scalp was dry and flaky. I would pick until I made it worse. Distractions with my hands (video games/crochet) and changing my shampoo and conditioner helped

Why do you do it, is it itchy or a stress response? Depending on what the cause is, you could try getting shampoo for dry scalps or find a different fidget that doesn't involve your skin. For me if I can I usually try to walk around a little bit when I'm feeling fidgety, otherwise I shake my leg.

Ugh yes