Body Focused Repetitive Behaviors

 Ever find yourself picking at your skin, pulling your hair, or biting your cheek or nails without even realizing it? These are body-focused repetitive behaviors, or BFRBs, and they can sneak into your life when stress, boredom, or anxiety show up. While these habits might seem small, they can have a big impact on your daily life, self-esteem, and even your health. BFRBs aren’t just “bad habits”—they’re often coping mechanisms that can feel impossible to control.  Some clients tell me that their BFRB gets in the way of showing up and being seen by the world the way they want to be seen. But with the right help, you or your child can break free from these patterns.

**Check out this video from the OCD Family Podcast where they explain it all!  About — OCD Family Podcast 

How do we treat BFRB's?

Habit Reversal Therapy or Comprehensive Behavior Therapy (ComB)  are science backed treatments that works by increasing awareness of the behavior and then replacing it with alternatives. I'll guide you through identifying the triggers and subtle patterns leading up to the BFRB, and together we’ll develop strategies to interrupt that cycle. Through this work, yo can build new behaviors and tools that can be used not only for the specific behavior but also to manage stress more broadly. This hands-on, practical therapy can dramatically reduce symptoms and lead to lasting change. 

Sample Strategies

Below are some tricks for preventing BFRB's. Remember these habits are often more complicated than they seem on the surface, so these strategies are not a replacement for a trained therapist or psychologist who can help you with your BFRB. 

Hair Pulling

•   New MEGA Pulling Pad, Multi Color-might Be Used to Possibly Help Reduce Hair Pulling, Anxiety, Skin Picking & More Fast Shipping+free Gifts! - Etsy 

•   Stim Toy for Hair and Skin Picking Support | Crystal Roller Fidget Toy and Spinner - Etsy 

Cheek Biting 

• Chew sugar-free gum to keep your mouth occupied and reduce the urge to bite.

• Use a mirror to check in on yourself—seeing what you're doing can help break the autopilot behavior.

• Practice mindfulness, focusing on the moment to catch yourself before biting.

• Wear a mouthguard at night to prevent unintentional biting while sleeping.

• Replace biting with a new habit—try gently pressing your tongue against your cheek instead.

Nail Biting

• Keep nails meticulously trimmed—short nails are harder to bite and maintain a professional appearance.

• Chew gum or use a fidget tool to channel nervous energy into something that keeps your hands and mouth occupied.

• Apply a clear bitter-tasting polish to increase awareness and deter biting during those focused moments.

• Schedule regular manicures to invest in your nails, creating a visual reminder to maintain your commitment to stopping.

• Practice mindfulness before triggering events—grounding exercises can reduce stress and help prevent the urge to bite.

Skin Picking

•  Amazon.com: Dimora 

•  Pick 'N Peel Stones: For Anxiety Relief, Dermatillomania & More (picknpeel.myshopify.com) 

Why Choose Brandywine Psychology?

 I've worked with BFRB's for over 15 years and my team and I get it—BFRBs can feel frustrating and isolating, but you don’t have to tackle them alone. We specialize in treating OCD, anxiety, and BFRBs with compassion, expertise, and a real focus on what works. Our team is trained in evidence-based methods like ComB and CBT, and we pride ourselves on creating a warm, supportive environment that makes the hard work of therapy easier to manage. We’ll be there every step of the way, helping you to break free from the cycle and build confidence again. 

Start Tracking Today

Click on the PDF below to download our free self-monitoring form to start tracking and understanding your BFRB

https://www.brandywinepsych.com/s/BFRB-free.pdf