Body-focused repetitive behaviors (BFRBs) are a group of disorders characterized by repetitive behaviors that cause physical damage to the body, such as hair pulling (trichotillomania) and skin picking (dermatillomania). Here are five tools that may be helpful for a person with BFRBs to take control of their behavior:
A trigger list: Keeping a list of things that trigger the urge to engage in the behavior can help a person identify patterns and find ways to avoid or cope with those triggers.
A stress diary: Recording stress levels and triggers can help a person identify patterns and find ways to manage stress in a healthy way.
A fidget toy: A fidget toy can provide a healthy outlet for nervous energy and can be a helpful tool to use instead of engaging in BFRBs.
A self-compassion journal: Writing about one's own experiences with kindness and understanding can help a person develop self-compassion and cope with difficult emotions.
A support group: Connecting with others who have similar experiences can provide a sense of community and can be a source of support and encouragement.
Maybe we should have asked ChatGPT for TEN tools because it clearly missed our “game-changer” of a tool, the HabitAware Keen bracelet. So here’s one more must-have for your BFRB tool kit:
A bracelet that enhances awareness: You can’t change what you don’t know is happening. Taking control of your BFRB is more than tracking - it’s also about analyzing the data to identify your BFRB-triggering patterns AND acting on that information to learn to take care of you. HabitAware’s smart bracelet uses gesture detection technology so you can build awareness of your hands. When you use Keen’s vibration as a cue to pause and notice what is happening, you are building self awareness of your thoughts & feelings through our proprietary method of Love, Strength, and Awareness. Combined, you have a framework for doing the joyful work of learning how to use your BFRB to your healthy advantage.
See the other questions we asked ChatGPT about: