Melanoma Self-Exam: Step-by-Step Guide to Spotting Skin Cancer Early

Sep, 28 2025

When you glance at your skin, melanoma is a serious form of skin cancer that starts in the pigment‑producing cells called melanocytes. Catching it early can mean the difference between a simple excision and a life‑threatening battle. That’s why a regular melanoma self exam is worth a few minutes each month.

Quick Takeaways

• Do the exam once a month, preferably after a shower.
• Use a full‑length mirror and a handheld mirror for hard‑to‑see spots.
• Apply the ABCDE rule and the Ugly Duckling method to each mole.
• Document any changes with photos or a skin‑tracking app.
• See a dermatologist promptly if anything looks odd.

Why a Self‑Exam Matters

Skin cancer is the most common cancer worldwide, and melanoma accounts for the majority of skin‑cancer deaths despite being only about 1% of cases. Early detection boosts the five‑year survival rate to over 98% for localized disease. Since most melanomas develop from existing moles, knowing what’s normal on your own body is the fastest way to spot a problem.

When to Perform the Exam

The best time is after a warm shower or bath-your skin is clean and the pores are open, making lesions easier to see. Mark your calendar for the same date each month; consistency helps you notice subtle changes.

Gather Your Tools

• Full‑length mirror (standing height)
• Handheld mirror for the back, scalp, and between toes
• Good lighting-natural daylight or a bright LED lamp
• Pen and notebook or a skin‑tracking app for notes and photos

Step‑by‑Step Self‑Exam

1. Set the stage: Stand in front of the full‑length mirror, turn on bright lighting, and have your handheld mirror ready.
2. Inspect the front: Look at your face, neck, ears, chest, and arms. Use the handheld mirror to check the sides of your neck and the back of your ears.
3. Check the back and torso: Lean forward, using the handheld mirror to view your back, buttocks, and lower spine.
4. Examine the legs and feet: Sit or stand and use the handheld mirror to see the tops of your feet, the soles, and between the toes.
5. Don’t forget the scalp: If you have short hair, run your fingers over the scalp and use the handheld mirror to spot any lesions. For longer hair, part it and inspect the exposed skin.
6. Apply the ABCDE rule to every mole you see. ABCDE rule is a mnemonic for Asymmetry, Border, Color, Diameter, and Evolution. Look for:

• Asymmetry: One half doesn’t match the other.
• Border: Uneven, scalloped, or blurred edges.
• Color: Multiple shades-brown, black, red, white, or blue.
• Diameter: Larger than 6mm (about the size of a pencil eraser).
• Evolution: Any change in size, shape, color, or symptoms like itching or bleeding.

If a mole fails any of these checks, it warrants a closer look.

7. Use the Ugly Duckling method: Compare each mole to the others on your body. A mole that looks different from the rest-odd shape, unusual color, or sits in a spot where you have none-should be flagged.
8. Record your findings: Take a photo of any suspicious spot, note the date, and describe what you see using the ABCDE criteria.
9. Take action: If something looks off, don’t wait. Schedule an appointment with a dermatologist who specializes in skin conditions and can perform a biopsy if needed.

Understanding Risk Factors

Knowing what puts you at higher risk helps you stay vigilant. Key risk factors include fair skin, extensive sun exposure, a family history of melanoma, and a large number of moles. If you fall into any of these categories, consider performing the exam two times a month.

Sun Exposure and UV Index

UV radiation damages DNA in skin cells, increasing melanoma risk. Check the daily UV index on weather apps; a rating of 6 or higher calls for sunscreen SPF30+ and protective clothing.

Common Pitfalls and How to Avoid Them

• Poor lighting: Dim light hides color variations. Use daylight or a bright lamp.
• Skipping hard‑to‑reach areas: Back, scalp, and foot soles are common sites for missed lesions.
• Relying only on size: Small lesions can be dangerous if other ABCDE signs are present.
• Ignoring evolution: Even a tiny mole that changes rapidly is a red flag.

Comparison: ABCDE Rule vs. Ugly Duckling Method

Next Steps After Finding a Suspicious Spot

1. Don’t panic-most changes are benign.
2. Schedule a dermatologist visit within two weeks.
3. Bring your photos and notes; they help the doctor decide whether a biopsy is needed.
4. Follow any recommended treatment plan promptly.
5. Update your self‑exam records and keep monitoring other moles.

Pro Tips for an Effective Exam

• Use a magnifying glass for the scalp and areas with many fine hairs.
• Consider a skin‑tracking app that lets you overlay old photos for direct comparison.
• Ask a partner to help you feel for raised lesions on hard‑to‑see spots.
• Stay consistent with lighting-natural daylight reduces color distortion.