Bodily Focused Repetitive Behaviors (BFRBs) are behaviors involving touching, picking, pulling, biting, or otherwise manipulating one‘s body. These BFRBs may involve, for example: pulling one‘s hair, picking at one‘s skin, or biting one‘s nails. Such BFRBs may be classified as “automatic” or “having difficulty controlling” and may be physically painful, emotionally distressing, or frustrating.

The first step in learning to manage BFRBs is identifying your own triggers and working on healthier responses. With proper techniques and guidance, many sufferers may be able to reduce their Body Focused Repetitive Behaviors .

Understand Your Triggers

The first step in managing body focused repetitive behaviors is to recognize the conditions under which they happen. Triggers for body focused repetitive behaviors may include the following: estrés, boredom, anxiety, tiredness, frustration, or significant focus.

It can be useful to keep a simple journal. Record what you were doing, how you felt, where you were, and the circumstances before the behavior. As time progresses, recognizing the triggers will become more manageable:

Increase Awareness of the Behavior

Many BFRBs are performed unconsciously. Consider grabbing a fistful of hair while watching television, or picking one‘s face while working.

Raised awareness can also provide opportunities for preventing the behavior. Notice any pre-cursors, such as hand moving to touch a specific area or sensation or urge. Gentle promptings, text message alerts, or placing visual prompts in common areas may be effective in promotes awareness.

The objective is not to find fault, but to be conscience of what is going on. As soon as you notice, you will be able to get a glimpse of the pattern and consciously decide to do differently.

Use Competing Responses

A competing response involves engaging in another, alternative activity that is incompatible with the stereotyped behavior and that makes it more difficult to perform the stereotyped behavior, while still providing an alternative outlet for the person‘s hands or body. For example, a person who compulsively picks their skin may carry a smooth stone, squeeze a stress ball, or perform some other hands-on activity.

It should be something that the client doesn‘t mind using when she gets the urge. Keep a few of these items handy so the response to the urge can be made without reverting to the old response.

Manage Stress and Emotional Triggers

Stress and intense feelings can be triggers of BFRBs for a lot of people. Creating healthy ways to cope with stress could be an important factor in minimizing urges.

Activities that help manage emotions include physical activity, sleep, relaxing, breathing exercises, engaging in creative activities and taking a break from stressful situations. Mindfulness may also be used to help recognize undesirable feelings and impulses without acting on them.

While these strategies may not be sufficient on their own to fully eliminate BFRBs they can offer additional methods of coping with BFRB-compromising Circumstances.

Create a Supportive Environment

Making minor adjustments to your environment can assist with control of Body Focused Repetitive Behaviors. For instance, you can try simple ideas such as keeping your hands busy at times throughout the day when BFRB‘s may normally be expressed, or wearing loose clothing and keeping certain objects in arms reach toact as visual and tactile cues.

Support from trusted friends/family members is also helpful. But, if it is perceived that the behavior is over-criticized or commented on excessively, further shame or stress may be present. Support should be positive in nature.

Consider Professional Support

Seek the advice of a professional when BFRBs are ongoing, unmanageable, or physically/emotionally painful. A mental health specialist can assist in detecting urges and their causes, as well as, creating individualized coping methods.

Treatments that emphasize awareness of attention, habit reversal, regulation of emotion, and behavioral changes are effective for BFRBs. The specific treatment options should be adjusted according to the needs, goals, and situations of the individual.

For those seeking customized, convenient care, Concierge Mental Health Services may provide an option that is more suited to the individual. Depending on the provider, concierge care can be more flexible and adapted to an individual‘s requirements.

Practice Progress, Not Perfection

Managing BFRBs is a journey. On any given day, you may have a tough day and still be keeping up with what you have gotten used to and still be attempting to reduce the behavior. However, there is nothing wrong with a “setback,” where you continue a behavior after months, or weeks of progress.

Instead of trying to prevent the behavior entirely, try setting small goals.. For example, noticing the urge sooner, putting off engaging in the behavior to a later time, decreasing the amount of times you perform the behavior, or increasing the use of a competing response. These wins will give you confidence!

Final Thoughts

Body Focused Repetitive Behaviors can be difficult to overcome but are not insurmountable. With greater understanding, implementing some effective counters, support of loved ones, and working professionally through it if needed, individuals can make more than just improvement.

Seeking help from a mental health professional is an option that can be considered when BFRBs are significantly impairing one‘s functioning or leading to significant emotional pain. An individualized approach and persistence can help someone cope better with urges to engage in BFRBs.