Montgomery Glands

So I’ve done a bit of research and discovered the little bumps on my areole are called montgomery glands. They’re normal and healthy, but I have a chronic picking and popping problem- I even pop at the KP on my arms. I’m really struggling try to stop picking at them, and it’s helping, but they just won’t go down. Anyone have any tips to help them go back to normal/ help stop picking at my skin?