Skin cancer is one of the most common forms of cancer in the UK, yet it is also one of the most treatable when detected early. The thought of examining your own skin for potential cancer signs can feel anxiety-inducing for many.
It is completely normal to feel unsure about what you are looking for. You might worry about distinguishing a harmless freckle from a concerning mole. This hesitation often leads people to delay checking themselves, but knowledge is your most powerful tool.
Developing a routine for a skin self-examination guide empowers you to take control of your health. By familiarising yourself with your skin’s landscape, you can spot changes quickly and seek professional advice when it matters most.
This guide will walk you through exactly how to perform a check, what to look for, and when to see a doctor.
What is a skin self-examination?
A skin self-examination is a visual inspection of your entire body to detect any unusual growths, changes to existing moles, or other skin abnormalities. It is a proactive health habit that serves as a first line of defence against conditions like melanoma, basal cell carcinoma, and squamous cell carcinoma.
According to the NHS, knowing your skin is vital because you are the person most likely to notice subtle changes that occur between doctor visits.
The goal is not to diagnose yourself but to identify anything new, changing, or unusual. Dermatologists generally recommend performing this exam once a month. Consistency helps you learn the pattern of your moles, blemishes, and freckles so that anything ‘odd’ stands out immediately.
Why it matters
Early detection significantly improves the prognosis for skin cancer. When found in the initial stages, the 5-year survival rate for melanoma is incredibly high. Regular checks allow you to catch issues before they spread to other parts of the body.
Organisations like the British Skin Foundation emphasise that anyone can develop skin cancer, regardless of skin colour. However, certain factors increase your risk:
- Fair skin that burns easily.
- A history of severe sunburns.
- Having more than 50 moles on your body.
- A family history of skin cancer.
How to perform a skin self-exam: A step-by-step guide
Performing a thorough check requires good lighting and a methodical approach. Do not rush the process. Treat it as a necessary self-care ritual.
Preparation
Before you begin, ensure the room is brightly lit so no shadows obscure your view. You will need:
- A full-length mirror.
- A hand-held mirror.
- A comb or hairdryer.
- A chair or stool.
- A digital camera or smartphone (to document changes).
1. Face and Head
Start at the top. Face the full-length mirror. Examine your nose, lips, mouth, and ears (front and back). Use one, or both, mirrors to get a clear view.
Check your scalp carefully. This area is often neglected but is vulnerable to sun damage. Use a comb or hairdryer to part your hair in sections to inspect the skin underneath. If you have thinning hair, check the crown carefully.
2. Hands and Arms
Inspect your hands, including the palms and the backs of your hands. Check between your fingers and look closely at your fingernails. Dark streaks under the nail can sometimes be a warning sign.
Move up to your wrists and forearms. Stand in front of the full-length mirror and bend your elbows to check your upper arms and armpits. The Healthline guide on signs of melanoma notes that hidden areas like armpits are crucial to check, as cancers can develop in areas not exposed to the sun.
3. Neck, Chest, and Torso
Focus on your neck and chest. Women should lift their breasts to check the underside, a common area for missed spots. Inspect your abdomen and sides.
Turn sideways to look at your flanks (the sides of your torso). Raise your arms to get a clear view of your ribcage area.
4. The Back
This is the most difficult area to check alone. Stand with your back to the full-length mirror. Hold the hand mirror to reflect your back into the large mirror.
Scan your upper and lower back. Start near the neck and work your way down to the buttocks. If this is too difficult, ask a partner or family member to help you. Cancer Research UK stresses the importance of checking hard-to-see areas to ensure early diagnosis.
5. Legs and Feet
Sit down for this portion. Check the front and sides of both legs, from thighs to shins. Bend your knees to inspect the backs of your legs.
Finally, look at your feet. Check the tops, the soles, and—crucially—between your toes. Check your toenails for any discolouration or bands of pigment.
What to look for: The ABCDE Rule
When evaluating a mole or spot, dermatologists use the ABCDE rule. This simple mnemonic helps you identify features that might indicate melanoma.
- A – Asymmetry: If you draw a line through the middle of the mole, the two halves do not match.
- B – Border: The edges are ragged, notched, blurred, or irregular.
- C – Colour: The colour is uneven. You may see shades of black, brown, and tan, or even white, grey, red, or blue.
- D – Diameter: The spot is larger than 6mm (about the size of a pencil eraser), though melanomas can sometimes be smaller.
- E – Evolving: The mole changes in size, shape, colour, or elevation. It may start to bleed, itch, or crust.
It is also vital to look for the “Ugly Duckling” sign. This refers to a mole that looks different from all the others on your body. According to the Skin Cancer Foundation, this outlier is often the most concerning lesion.
Other warning signs
Not all skin cancers follow the ABCDE rules. Be alert for:
- A sore that does not heal within 4 weeks.
- A spot that is painful, itchy, or tender.
- A red or skin-coloured lump that is firm to the touch.
- Patches of rough, scaly skin (potential actinic keratosis).
If you find anything suspicious, Macmillan Cancer Support advises visiting your GP immediately rather than waiting to see if it goes away.
Comparison: Normal Moles vs. Potential Warning Signs
The following table outlines the key differences between a benign (harmless) mole and one that requires medical attention.
| Feature | Normal Mole (Benign) | Potential Warning Sign (Malignant) |
|---|---|---|
| Symmetry | Symmetrical; round or oval. | Asymmetrical; two halves differ. |
| Edges | Smooth, defined borders. | Blurred, jagged, or irregular. |
| Pigment | One uniform colour (usually brown). | Multiple colours or irregular distribution. |
| Size | Usually smaller than 6mm. | Often larger than 6mm or growing. |
| Texture | Smooth or slightly raised. | Rough, scaly, crusting, or bleeding. |
| Sensation | Painless; no sensation. | Itchy, tender, or painful. |
| Evolution | Stays the same for years. | Changes in shape, size, or colour over weeks/months. |
Frequently Asked Questions
How often should I perform a skin self-exam?
Most experts recommend performing a check once a month. This frequency helps you memorise the location of your moles so you can instantly recognise if something changes. Tie it to a regular habit, like the first day of the month.
What should I do if I accidentally scratch a mole and it bleeds?
A traumatised mole may bleed and scab, which is usually harmless. However, if a mole bleeds spontaneously without injury, or if it fails to heal after a few weeks, see a doctor. The British Association of Dermatologists provides excellent patient information leaflets on how to manage minor skin lesions.
Are there apps to help me track my moles?
Yes, there are several apps designed to map your moles. While these can be useful for tracking changes over time, they should never replace a professional medical diagnosis. GOV.UK resources on sun safety advice often remind the public that technology is an aid, not a doctor.
I have dark skin. Do I still need to check?
Absolutely. While skin cancer is more common in fair-skinned individuals, it is often diagnosed at a later, more dangerous stage in people with darker skin tones. Pay special attention to the palms, soles of the feet, and nails. Patient.info offers specific advice on mole checking for diverse skin types.
What if I have too many moles to count?
If you have a high number of moles (dysplastic nevi), you are at higher risk. In this case, consider mapping your back or whole body with photographs. Clinical guidelines from NICE suggest that high-risk individuals might benefit from professional skin mapping or more frequent clinical reviews.
The Bottom Line
Performing a regular skin self-examination guide routine is one of the most effective ways to prioritise your long-term health. While the idea of finding a suspicious spot is frightening, remember that most moles are harmless.
The vast majority of skin changes are not cancer. However, if you spot something that looks different, is changing, or simply does not feel right, trust your instincts.
Make a habit of checking your skin monthly. Use mirrors to check hard-to-see places, and do not hesitate to ask a partner for help. If you notice a change, book an appointment with your GP immediately.
Your skin tells a story. By listening to it and observing it closely, you are taking a powerful step toward a longer, healthier life.
