Podcasts about bfrb

Barbara is back with another Your Questions, My Answers episode of Trich Talks!In this episode, she tackles questions from the trichotillomania community, including:Does trichotillomania cause gray hair to appear sooner?What is the best way to grow hair back faster?How do hair-pulling episodes start for you? Are they caused by stress or something else?Will my eyelashes ever grow back?How do I stop trichotillomania?Drawing from both her lived experience and the research she explored behind the scenes, Barbara shares her honest thoughts and insights on each question. Whether you submitted a question or not, chances are you'll find something in this episode that resonates with your own journey.Tune in for an open, informative, and relatable conversation about life with trichotillomania.—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Kailey (@embracingmysuperpower) returns to Trich Talks with an exciting milestone to celebrate—8 weeks pull-free! Having shared her journey on the podcast before, she's back to reflect on the progress she's made, the challenges she's overcome, and the confidence she's rebuilding along the way.With the unwavering support of her family, friends, and coworkers, Kailey has reached meaningful milestones, including wearing her hair uncovered at work for the first time in three years. In this inspiring conversation, she shares what has helped her stay on track, the impact of community and support, and what life looks like as she continues her recovery journey.Listen to Kailey's first appearance: https://open.spotify.com/episode/5fPa5QHOy6BpZbXBITqLt7?si=b_5kfjCUTTCVpQGJQ7o9QQ —Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Shiffy Andelman (@shifkay) shares her experience living with trichotillomania and hopes to bring more awareness and understanding to hair-pulling and related behaviors.—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

In dieser Folge findet Ihr den zweiten Teil des Interviews mit Dr. Eva Loos (psychologische Psychotherapeutin am Universitätsspital Basel) zum Thema chronischer Juckreiz. Wir sprechen über Bewältigungsversuche, Behandlungsmöglichkeiten und darüber, wie es gelingen kann, ein wenig mehr Frieden mit seiner Haut zu schließen - auch wenn das manchmal alles andere als leicht ist. **************************************************** Wenn Du diesen Podcast gerne unterstützen möchtest - hier geht es zur BFRB.care Kaffeekasse: https://ko-fi.com/bfrbcare (Falls Euch das lieber ist: Ihr könnt auch einfach direkt via Paypal an (bfrb.care(at)gmail.com) überweisen.) Weitere Infos zu Skin Picking, Trichotillomanie, Nägelkauen und anderen BFRBs findest Du auf meiner Homepage: www.skinpicking-trichotillomanie.de Wenn Du Fragen, Ideen oder Wünsche für bestimmte Themen hast, schreib mir einfach gerne über meine Homepage oder auf Instagram unter: https://www.instagram.com/bfrb.care/

Ava has experienced trichotillomania, including pulling her hair, eyelashes, and eyebrows, since she was 8 years old. Only recently, after discovering the HabitAware Collective community, has she truly begun to manage, accept, and confront her BFRB. Outside of her BFRB journey, Ava is a college student who also works part-time at her local zoo.^We did not pay her to say this!—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

In dieser Folge spreche ich mit Dr. Eva Loos, als als psychologische Psychotherapeutin am Universitätsspital Basel mit Personen mit chronischem Juckreiz arbeitet. Neben Einblicken in die Psychodermatologie gibt uns Eva einen Überblick, was es mit chronischem Juckreiz auf sich hat, welche Belastungen damit einhergehen und wie sich Psyche und Körper gegenseitig beeinflussen. Wir sprechen außerdem über den Zusammenhang zwischen Juckreiz und Skin Picking, über den Kratz-Teufelskreis und über den alltäglichen Umgang mit diesen Themen. **************************************************** Wenn Du diesen Podcast gerne unterstützen möchtest - hier geht es zur BFRB.care Kaffeekasse: https://ko-fi.com/bfrbcare (Falls Euch das lieber ist: Ihr könnt auch einfach direkt via Paypal an (bfrb.care(at)gmail.com) überweisen.) Weitere Infos zu Skin Picking, Trichotillomanie, Nägelkauen und anderen BFRBs findest Du auf meiner Homepage: www.skinpicking-trichotillomanie.de Wenn Du Fragen, Ideen oder Wünsche für bestimmte Themen hast, schreib mir einfach gerne über meine Homepage oder auf Instagram unter: https://www.instagram.com/bfrb.care/

Amber (@amberinthedriversseat) is a stay-at-home mom of four who has lived with hair pulling since a young age. After only recently discovering the official name of the disorder just two months ago, she has turned her experience into advocacy, using social media to raise awareness, share her journey, and help others feel less alone. In this episode, Amber opens up about living with trichotillomania, overcoming shame, and finding empowerment through vulnerability and community.—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Lauren D. Fulter (@laurendfulter_author) published her first book at age sixteen, but she's been writing her fictional friends ever since she could hold a crayon. As a neurodivergent creative with trichotillomania, she's passionate about helping people feel seen in the media they consume. She is a member of the Society of Children's Book Writers and Illustrators (SCWBI) and is a marketing assistant for Whimsical Publishing. She is attending university in the sunny state of California for a BA in Humanities with an emphasis in Creative Writing.Learn more by visiting: https://www.laurendfulter.com/ —Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Jennifer Mbanu (@jenmbanuwellness) is a passionate patient advocate and wellness entrepreneur dedicated to raising awareness around body-focused repetitive behaviors (BFRBs), including Trichotillomania, which she has personally navigated for the past 33 years. After opening her wellness business this past October, Jennifer continues to create spaces for education, healing, and community support. She will also be presenting in the HabitAware Collective on May 14th. Jennifer currently lives in Indianapolis with her husband, two teenagers, and their Doberman, Charlie.Listen to Jennifer's previous appearances on Trich Talks!https://open.spotify.com/episode/0wreuyQf2rnV4J8e9MCZiT?si=HSDXQYRmQOmKr2V4ZDI8Aghttps://open.spotify.com/episode/6Jc9KZVSDN1YNqj7lvnfg6?si=cxNI4aqISvWlL7-q5d1HeA—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

In this episode of Trich Talks, Barbara responds to questions from the community, offering both practical guidance and honest insight into living with trichotillomania. She shares how listeners can join a supportive, judgment-free group and explores alternative strategies for managing urges—especially in areas like eyelashes where physical barriers can be challenging.From there, the conversation opens up into broader topics, including common concerns around co-occurring conditions, ways to navigate appearance-related challenges like eyebrows, and the question so many people ask: how to actually begin reducing the behavior.Rather than focusing on quick fixes, Barbara emphasizes a more realistic and compassionate approach—centered on awareness, gradual progress, and finding what works for each individual.—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Brandi Davis (@brandidcozytrichtalk) is a trichotillomania advocate who has been navigating life with the condition since she began hair pulling at just 8 years old. Now 34, she shares her lived experience with honesty and compassion, helping others feel less alone while raising awareness about trichotillomania.Through her platform, Brandi creates a supportive space for open conversation, breaking stigma and encouraging understanding around body-focused repetitive behaviors. Outside of her advocacy work, she is married and a proud bonus mom, bringing warmth and relatability to everything she does.—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Holly Johnson (@trich.journey) returns to the podcast one year later, opening up about how her journey with BFRBs has evolved since her last appearance. She shares the highs, and the real, unfiltered growth she's experienced along the way—offering insight, honesty, and hope for anyone navigating their own path. This episode is pure motivation.Follow Holly's walking page @mindfulmilesclub_ Listen to Holly's first appearance on Trich Talks: Here!—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

After struggling for years with skin/nail picking personally, as well as noticing the issue come up again and again in her professional life working in behavioral health, Emma (@tranquilitips) is now working to build something new to support this community. TranquiliTips are cuticle protectors that work by creating a barrier to protect the skin, while redirecting picking motions to the sleeve rather than to the skin itself. Visit www.tranquilitips.com for more!—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Today's episode of Trich Talks is a special one.Barbara reads from The Trichster Diaries and she officially comes to the end of the book. In this episode, she opens up about what it was like sharing her trichotillomania with her husband (then her new boyfriend!)—something that felt scary, vulnerable, and ultimately so freeing.He even makes a little cameo, which makes this episode extra meaningful.To the listeners, thank you for being here, and for being part of this journey. Finishing this book feels like such a full-circle moment.Purchase a signed copy of The Trichster Diaries here or unsigned from Amazon—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Hair pulling, skin picking, nail biting — these aren't just “bad habits.” They're known as body-focused repetitive behaviors (BFRBs), and for many people, they feel nearly impossible to stop. But it is possible, and there's actually research to prove it. Dr. Jamie Feusner and Clare Beatty have studied BFRB, and they're here to break down what the science shows. They explain why these behaviors develop, why they can feel automatic and hard to control, and how evidence-based treatment like habit reversal training (HRT) has been proven to be so effective at minimizing the behaviors.At NOCD, we specialize in exposure and response prevention (ERP) therapy, the most effective treatment for OCD—a treatment that can help you live a fulfilling life. If you're ready to take your first step, book a free 15-minute call with us at https://learn.nocd.com/YTFollow us on social media:https://www.instagram.com/treatmyocd/https://twitter.com/treatmyocdhttps://www.tiktok.com/@treatmyocd Hosted on Acast. See acast.com/privacy for more information.

In today's episode of Trich Talks, Barbara reads from her memoir, The Trichster Diaries. She highlights the small but meaningful moments of connection that help break the silence around trichotillomania, while also embracing the humor in the unexpected ways it shows up—or doesn't—in daily life. Through it all, she reminds us just how powerful it can be to share our experiences with trusted friends instead of carrying them alone.And with just one episode left of The Trichster Diaries, you won't want to miss what's coming next.Purchase a signed copy of The Trichster Diaries here or unsigned from Amazon—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Aleshia Wisch (@thealeshiawisch) has lived with trichotillomania for decades and now helps women heal through nervous-system–first support rooted in lived experience. She is the founder of the Becoming Her Movement and is passionate about helping women move out of shame and into safety, self-trust, and real change—without relying on willpower or self-blame.—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Aleshia Wisch (@thealeshiawisch) has lived with trichotillomania for decades and now helps women heal through nervous-system–first support rooted in lived experience. She is the founder of the Becoming Her Movement and is passionate about helping women move out of shame and into safety, self-trust, and real change—without relying on willpower or self-blame.—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

In dieser Episode dreht sich alles um Diagnosen. Welche Diagnosen werden üblicherweise für Skin Picking, Trichotillomanie oder pathologisches Nägelkauen, Wangenbeißen und andere BFRBs vergeben? Warum wird manchmal von Impulskontrollstörungen und manchmal von einer Zwangsstörung gesprochen? Was hat es mit den Diagnosemanualen ICD-10, ICD-11 und DSM-5 auf sich und warum sind die Unterschiede dazwischen bei BFRBs (body-focused repetitive behaviors) besonders wichtig? All diese Fragen kläre ich in der Folge. Viel Spaß dabei! Wichtig: BFRBs können auch im Rahmen anderer Störungsbilder (z.B. bei der Körperdysmorphen Störung) auftauchen, dann wird auch eine andere Diagnose vergeben, wenn diese die Symptomatik besser erklärt. Hier geht es um eine gute sogenannte "Differentialdiagnostik". PS: Zu Beginn der Folge gibt es noch einige Infos zum Skin Picking und Trichotillomanie e.V. Hier noch alle wichtigen Links: Homepage des Vereins: www.bfrbs.de Programm der BFRB Tage 2025: https://bfrbs.de/events/bfrb-tage-2025 Selbsthilfegruppe für BFRBs in Heidelberg: Treffen an jedem 1. und 3. Montag des Monats. Bei Interesse einfach unter info(at)selbsthilfe-heidelberg.de melden. **************************************************** Wenn Du diesen Podcast gerne unterstützen möchtest - hier geht es zur BFRB.care Kaffeekasse: https://ko-fi.com/bfrbcare (Falls Euch das lieber ist: Ihr könnt auch einfach direkt via Paypal an (bfrb.care(at)gmail.com) überweisen.) Weitere Infos zu Skin Picking bzw. Dermatillomanie, Trichotillomanie, Nägelkauen und anderen BFRBs findest Du auf meiner Homepage: www.skinpicking-trichotillomanie.de Wenn Du Fragen, Ideen oder Wünsche für bestimmte Themen hast, schreib mir einfach gerne über meine Homepage oder auf Instagram unter: https://www.instagram.com/bfrb.care/

In this episode of Trich Talks, Barbara reads from The Trichster Diaries and opens up about her struggle with hair pulling while working as a classroom teacher. Standing in front of students each day while privately — or maybe not so privately — battling urges took an emotional toll. She reflects on what it felt like to remain in a role she knew was negatively impacting her trichotillomania, yet one she felt an obligation to see through until the end of the school year. Through using spinner rings to keep her hands busy and committing to therapy to shift her mindset, she found ways to cope during that season of life.Most importantly, Barbara shares how telling her story changed her life — transforming shame into connection and isolation into purpose — and how speaking your truth might just change yours, too.Purchase a signed copy of The Trichster Diaries at barbaralally.com or an unsigned copy on Amazon.—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

When a child engages in hair pulling, skin picking and other body focused repetitive behaviors, it can be very alarming for parents. Children feel compelled to engage in the BFRB but often feel quite embarrassed and ashamed. Drs Jennifer Gola, Marla Deibler and Renae Reinardy talk about their new book, Free To Be Me with a BFRB: The Ultimate Kid's Guide to Living Well with Hair Pulling, Skin Picking, Nail Biting, and other Body-Focused Repetitive Behaviors.  This book provides a very comprehensive and compassionate approach to the treatment and management of BFRB's. Our discussion provides an excellent introduction to this topic and to a very useful resource for parents, children and therapists.   For more information https://thecenterforemotionalhealth.com/staff/dr-jennifer-gola https://thecenterforemotionalhealth.com/staff/dr-marla-w-deibler/ https://www.lakesidecenter.org/about.html and also see Dr Marla Deibler's blog on Psychology Today https://www.psychologytoday.com/us/blog/from-surviving-to-thriving

In this episode of Trich Talks, Barbara reads from The Trichster Diaries and reflects on the different places and situations that used to trigger her hair pulling. From the car to the bathroom to post-dance recitals, she shares the environments that sparked the urge and the compulsive need to check the mirror after each pull.Barbara explores the cycle of pulling → checking → shame, and the emotional weight it carries. This episode offers an honest look at how triggers can appear in everyday life and how awareness and self-compassion can help break the cycle.Purchase a signed copy of The Trichster Diaries at barbaralally.com or an unsigned copy on Amazon.—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Jessie Hannah (@barebecoming) has lived with a body-focused repetitive behavior (BFRB) for over 25 years, beginning at age seven. For much of her life, she believed it was something she should be able to control through willpower alone, a belief that kept her stuck in silence and shame.Everything shifted when she participated in group CBT for BFRBs and experienced, for the first time, what it felt like to speak openly among people who truly understood. That sense of compassion and community helped loosen the shame that had carried the most weight.Not long after, Jessie shaved her head and began sharing her journey publicly, connecting with others navigating similar experiences. Her goal is to give back to the community that helped her heal and to create space for honesty, understanding, and self-acceptance.—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Steven Goddard (@bearsy84) is a London-based man in his 40s who has been living with trichotillomania for over 25 years. Through his experience, Steven has come to recognize how deeply trich impacts men, despite being far less openly discussed than it is among women. He speaks candidly about the stigma, isolation, and pressure many men feel to keep their struggles private, and the toll that silence can take over time. By sharing his story on Trich Talks, Steven hopes to help break down barriers, encourage more open conversations among men, and remind others living with trich that they are not alone.—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

On today's episode of Trich Talks, Barbara reads from her book The Trichster Diaries and revisits the tips and tricks she once relied on to manage trichotillomania. More than six years later, she reflects on which strategies still hold up, which ones she's outgrown, and how her understanding of recovery has evolved. The episode is filled with honesty, humor, and perspective, inviting listeners to share in both the laughs and the growth.Purchase a signed copy of The Trichster Diaries on barbaralally.com or unsigned from Amazon—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

On today's episode of Trich Talks, Barbara reads an excerpt from The Trichster Diaries and reflects on why the concept of being “pull-free” doesn't fully make sense for her. She explores how recovery is often framed in all-or-nothing terms, why that narrative can feel limiting or even harmful, and what redefining healing has looked like over time. The episode invites listeners to consider their own definitions of recovery and to share what healing looks like for them.Purchase a signed copy of The Trichster Diaries on barbaralally.com or unsigned from Amazon—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Amaya (@lemuriidae) has had BFRBs since early childhood, and embraces the bald life. They are pursuing a degree in research psychology, and would like to study BFRBs in the future to improve our understanding of these often overlooked conditions. In their (somewhat limited) spare time they love to cook, make art, dance, and hang out with their pet snake named Dirt.—Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Based in Northern California, Isa (@isabellahhh.__b) is a student studying digital marketing and psychology, two of her favorite passions. She started her account to raise awareness and show transparency for mental health, joy in everyday life, and her faith is super important to her. Opportunities like Trich Talks is something Isa has always wanted to be a part of, so this is such a blessing!————Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

In this first episode of Season 6, Barbara shares the story of how Trich Talks began: a podcast born from the need to hear real stories, honest conversations, and the voices of people living with trichotillomania and other body-focused repetitive behaviors. She talks about why storytelling has always been so important to her, and how it helped her feel seen, understood, and less alone.This season, Barbara will continue those conversations with curiosity, openness, and a lot of love. You can expect new interviews, personal stories, and readings from The Trichster Diaries, all designed to remind you that you're not defined by your BFRB and that small moments of awareness and self-compassion matter.— — — — — — Living with a BFRB isn't about willpower, it's about awareness.The Keen2 by HabitAware gently vibrates to help you notice pulling or picking in the moment, so you can pause and choose what comes next. It's not about stopping perfectly — it's about building awareness with compassion.If you've been looking for a tool that supports you without shame, the Keen2 can be a powerful place to start. Use code LallyLove at checkout to save 10% on your Keen2 when you visit barbaralally.com/habitaware today.You don't have to navigate BFRBs alone. HabitAware's peer coaching connects you with someone who truly understands what it's like to live with a BFRB because they've been there too.Peer coaches offer guidance, encouragement, and real-life strategies rooted in lived experience, not judgment. Whether you're just starting out or looking for extra support, peer coaching can help you feel seen, understood, and supported on your journey. Visit habitaware.com/coaching today.

Laura Hope (@hopeandhealingcoach), psych PA-C & BFRB coach, combines clinical expertise with lived trichotillomania experience to empower the BFRB community through habit coaching, support groups, and a BFRB Salon & Spa Directory. Learn more by visiting hopeandhealingcoach.com— This episode is brought to you by HabitAware. My Keen2 brings awareness to my trichotillomania by giving my wrist a gentle hug or vibration when I'm doing the scanning behavior. Bring awareness into your life by visiting barbaralally.com/habitaware and use code LALLYLOVE for 10% off sitewide! Did you know HabitAware also offers virtual peer coaching? This one-to-one peer-based program will coach you through shifting mindset, practicing healthy strategies and creating your personal roadmap to recovery. To work with me, Ellen or Aneela, head over to habitaware.com/coaching today. —Thank you so much for listening to this episode of Trich Talks.Begin your journey to self-acceptance with trichotillomania by enrolling in my course, Sharing Our Stories. Sharing Our Stories does a deep dive into your relationship with trichotillomania by using my guided journal, My Trichster Diaries, as our workbook. You can learn more at barbaralally.com

In this heartfelt episode, Barbara reads from her memoir The Trichster Diaries, sharing an intimate look into her college years. Barbara reflects on a time filled with growth, new independence, lasting friendships, and the joy of discovering who she was becoming as a young adult.Alongside these defining experiences, she also opens up about navigating life with trichotillomania during this transformative chapter. With honesty, warmth, and her signature storytelling style, Barbara describes how college offered both challenges and unexpected moments of empowerment.This episode offers listeners a thoughtful blend of nostalgia, vulnerability, and hope as Barbara revisits one of the most meaningful periods of her life. Whether you live with a BFRB, know someone who does, or simply love a powerful coming-of-age story, this episode will stay with you long after it ends.Purchase a signed copy of The Trichster Diaries on barbaralally.com or unsigned from Amazon— This episode is brought to you by HabitAware. My Keen2 brings awareness to my trichotillomania by giving my wrist a gentle hug or vibration when I'm doing the scanning behavior. Bring awareness into your life by visiting barbaralally.com/habitaware and use code LALLYLOVE for 10% off sitewide! Did you know HabitAware also offers virtual peer coaching? This one-to-one peer-based program will coach you through shifting mindset, practicing healthy strategies and creating your personal roadmap to recovery. To work with me, Ellen or Aneela, head over to habitaware.com/coaching today. —Thank you so much for listening to this episode of Trich Talks.Begin your journey to self-acceptance with trichotillomania by enrolling in my course, Sharing Our Stories. Sharing Our Stories does a deep dive into your relationship with trichotillomania by using my guided journal, My Trichster Diaries, as our workbook. You can learn more at barbaralally.com

In this episode of our 4th Annual OCRD Series, we explore trichotillomania, skin picking, nail biting, and other BFRBs from two essential perspectives: someone living with these challenges and a treating psychologist specializing in OCD and related disorders.Whether you're a family member, partner, parent, or chosen family trying to understand BFRBs, or someone experiencing these behaviors yourself, this conversation offers real insights into what helps and what doesn't. Special guests, Jason Yu and Dr. Lisa Conway, discuss common struggles and goals while honoring the lived experience that statistics and clinical language can't capture. So join us for the conversation for lots of hope and practical guidance for loved ones and chosen family supporting BFRB warriors!

Ashley (@bfrb_ashley) lives with six different body-focused repetitive behaviors (BFRBs), including trichotillomania. This made it especially challenging for her to come forward as a BFRB and mental health advocate. However, through her journey, Ashley discovered a deep sense of passion and purpose in BFRB advocacy, which eventually led her to become one of the hosts of The BFRB Podcast. As Ashley navigates her own recovery journey and explores various therapies, she hopes to contribute more to the BFRB and mental health community by sharing her experiences. The best is yet to come!— This episode is brought to you by HabitAware. My Keen2 brings awareness to my trichotillomania by giving my wrist a gentle hug or vibration when I'm doing the scanning behavior. Bring awareness into your life by visiting barbaralally.com/habitaware and use code LALLYLOVE for 10% off sitewide! Did you know HabitAware also offers virtual peer coaching? This one-to-one peer-based program will coach you through shifting mindset, practicing healthy strategies and creating your personal roadmap to recovery. To work with me, Ellen or Aneela, head over to habitaware.com/coaching today.—Thank you so much for listening to this episode of Trich Talks.Begin your journey to self-acceptance with trichotillomania by enrolling in my course, Sharing Our Stories. Sharing Our Stories does a deep dive into your relationship with trichotillomania by using my guided journal, My Trichster Diaries, as our workbook. You can learn more at barbaralally.com

In our pursuit to find happiness, we may think we have to be anxiety-free. What if that weren't the case? In this eye-opening session, therapist Kimberley Quinlan shares why embracing anxiety—rather than fighting it—can actually empower moms to live more fully in the here and now. Discover the surprising reason anxiety exists, how to break free from self-judgment, and ways you can feel both anxious and happy at the same time. If you're ready to let go of perfection and find fulfillment in the messiness of motherhood, this conversation will change the way you think about your own “hard things" and show up in a new way. Get the Basic Pass to watch and/or read each speaker session for free through Sunday, October 12th. Upgrade to the All-Access Pass for ad-free listening on a private podcast feed, + lifetime access to all content visual, audio, and written.    FREEBIE for all: Anxiety Top Hits Playlist BONUS raffled off to All-Access Pass Holders: Self-Compassion Worksheets   Kimberley Quinlan is a licensed marriage and family therapist in the state of California and the founder of CBTschool.com, an online mental health education platform. Specializing in anxiety disorders, obsessive-compulsive disorder, depression, and body-focused repetitive behaviors, she provides one-on-one treatment and online courses for those who are struggling in these areas.  Kimberley is the author of The Self-Compassion Workbook for OCD and the host of Your Anxiety Toolkit Podcast, a podcast listed by The New York Times as one of the top 6 podcasts to calm your anxious mind, provides compassionate, science-based based tools for anxiety, OCD, depression, and BFRB's.   FOLLOW ON IG PODCAST WEBSITE Learn more about your ad choices. Visit megaphone.fm/adchoices

Today marks the start of BFRB Awareness Week, a time to shed light on Body-Focused Repetitive Behaviors (BFRBs) and uplift those who live with them every day.In this special episode of Trich Talks, Barbara is sharing some of the most valuable foundations, podcasts, support groups, and books that offer education, connection, and hope for the BFRB community. No matter where you are in your journey with a BFRB, this episode is here to help you feel supported and understood.Let's kick off BFRB Awareness Week with resources that remind us that healing is possible and community makes a difference!Everyone mentioned in the podcast can be found on @itsbarbaralally tagged in the post!— This episode is brought to you by HabitAware. My Keen2 brings awareness to my trichotillomania by giving my wrist a gentle hug or vibration when I'm doing the scanning behavior. Bring awareness into your life by visiting barbaralally.com/habitaware and use code LALLYLOVE for 10% off sitewide! Did you know HabitAware also offers virtual peer coaching? This one-to-one peer-based program will coach you through shifting mindset, practicing healthy strategies and creating your personal roadmap to recovery. To work with me, Ellen or Aneela, head over to habitaware.com/coaching today.—Thank you so much for listening to this episode of Trich Talks.Begin your journey to self-acceptance with trichotillomania by enrolling in my course, Sharing Our Stories. Sharing Our Stories does a deep dive into your relationship with trichotillomania by using my guided journal, My Trichster Diaries, as our workbook. You can learn more at barbaralally.com

In this episode of Trich Talks, I'm joined by Ellen Crupi and Hilary Weingarden to chat all about the upcoming Great BFRB Get Together! We're giving you a sneak peek at what to expect, from the vibe of the event to the sessions we're excited about and why this gathering matters so much to the BFRB community. Whether you're already signed up or still on the fence, tune in for a fun and heartfelt preview of what's shaping up to be an unforgettable weekend of connection, learning, and support.Get your tickets today by visiting: habitaware.com/gettogether2025— This episode is brought to you by HabitAware. My Keen2 brings awareness to my trichotillomania by giving my wrist a gentle hug or vibration when I'm doing the scanning behavior. Bring awareness into your life by visiting barbaralally.com/habitaware and use code LALLYLOVE for 10% off sitewide! Did you know HabitAware also offers virtual peer coaching? This one-to-one peer-based program will coach you through shifting mindset, practicing healthy strategies and creating your personal roadmap to recovery. To work with me, Ellen or Aneela, head over to habitaware.com/coaching today.—Thank you so much for listening to this episode of Trich Talks.Begin your journey to self-acceptance with trichotillomania by enrolling in my course, Sharing Our Stories. Sharing Our Stories does a deep dive into your relationship with trichotillomania by using my guided journal, My Trichster Diaries, as our workbook. You can learn more at barbaralally.com

In this podcast, my guest is Dr. Joanne Leung-Yee, an assistant professor at the University of Toronto and psychiatrist at St Michaels Hospital, in Toronto. She is also a clinical associate at Sunnybrook Health Sciences Centre working at the Frederick Thompson Anxiety Disorder Centre specializing in the care of patients with body focused repetitive behaviour disorders. Over the course of this episode you will learn more about: Body focused repetitive behaviour (BFRB) such as dermatillomania and trichotillomania If not oneself, who else can help someone determine if one has a BFRB If there's a connection between a BFRB and Obsessive Compulsive Disorder (OCD)? The cause of someone engaging in a BFRB Whether there are specific triggers for people who are engaging in these behaviours Why one would want to stop engaging in this behaviour The challenges when trying to stop Some strategies that might be effective when working on stopping Whether there are any medications or supplements that might help Resources to help: Overcoming Body-focused Repetitive Behaviors Frederick W. Thompson Anxiety Disorders Centre The TLC Foundation for Body-Focused Repetitive Behaviors

Suzanne Mouton-Odum, PhD is a licensed psychologist and a leader in the field of BRFB. Ruth Goldfinger Golomb, LCPC is also a leader in the field of the treatment of BFRB.  In this interview we talk about their latest book, The BFRB Survival Guide: A Workbook for Overcoming Body Focused Repetitive Behaviors. This workbook provides a clear program of action for dealing with these complex disorders. It involves identifying the BRFB potentially mainfest themselves in 5 domains (Sensory, Affective, Cognitive, Motor and Place) and then with this comprehensive knowledge developing a treatment plan.   I have previously interviewed the authors on my podcast about their previous books: Helping Your Child with Sensory Regulation by Suzanne Mouton-Odum, PhD and Ruth Goldfinger Golomb, LCPC, Psychological Interventions for Children with Senory Dysregulation by Ruth Goldfinger Golomb and Suzanne Mouton-Odum, Comprehensive Behavioral (ComB) Treatment of Body-Focused Repetitive Behaviors by Charles S Mansueto, Suzanne Mouton-Odum & Ruth Goldfinger Golomb   https://podcasts.apple.com/us/podcast/hair-pulling-and-skin-picking-interview-with/id937022377?i=1000634550977 https://podcasts.apple.com/us/podcast/expert-interview-25-ruth-goldfinger-golomb-lcpc-helping/id937022377?i=1000519775283 Also of interest is their book for parents of children who pull their hair.  https://www.amazon.com/Parent-Guide-Hair-Pulling-Disorder/dp/0615657400/ref=asc_df_0615657400?tag=bingshoppinga-20&linkCode=df0&hvadid=80539280274815&hvnetw=o&hvqmt=e&hvbmt=be&hvdev=c&hvlocint=&hvlocphy=51562&hvtargid=pla-4584138866830203&psc=1#:~:text=A%20Parent%20Guide,LCPC%20(Author) The authors are also on the scientific advisory board of the TLC Foundation for BFRBs which is a very helpful resource https://www.bfrb.org/    

In this episode, Barbara reads from her book The Trichster Diaries, and dives into the different types of hair roots and her unique pulling pattern. She then reflects on how things have (or haven't) changed since writing those words over five years ago.Listen to find out as Barbara shares honest insights into her BFRB journey.Purchase a signed copy of The Trichster Diaries here or unsigned from Amazon— This episode is brought to you by HabitAware. My Keen2 brings awareness to my trichotillomania by giving my wrist a gentle hug or vibration when I'm doing the scanning behavior. Bring awareness into your life by visiting barbaralally.com/habitaware and use code LALLYLOVE for 10% off sitewide! Did you know HabitAware also offers virtual peer coaching? This one-to-one peer-based program will coach you through shifting mindset, practicing healthy strategies and creating your personal roadmap to recovery. To work with me, Ellen or Aneela, head over to habitaware.com/coaching today.—Thank you so much for listening to this episode of Trich Talks.Begin your journey to self-acceptance with trichotillomania by enrolling in my course, Sharing Our Stories. Sharing Our Stories does a deep dive into your relationship with trichotillomania by using my guided journal, My Trichster Diaries, as our workbook. You can learn more at barbaralally.com

Alayna Offredi has lived with trichotillomania, as well as other body-focused repetitive behaviors (BFRBs) since we can remember. After officially being diagnosed with trichotillomania at 16, Alayna has been involved in the BFRB community and has even attended support groups. Now living in Philadelphia, she is looking to attend an in-person support group in the area. Alayna wants to remind listeners that while she still pulls every day, the shame doesn't pull at her like it used to. Her journey is a powerful reminder that healing isn't always about stopping the behavior. Sometimes, it's about stopping the shame.— This episode is brought to you by HabitAware. My Keen2 brings awareness to my trichotillomania by giving my wrist a gentle hug or vibration when I'm doing the scanning behavior. Bring awareness into your life by visiting barbaralally.com/habitaware and use code LALLYLOVE for 10% off sitewide! Did you know HabitAware also offers virtual peer coaching? This one-to-one peer-based program will coach you through shifting mindset, practicing healthy strategies and creating your personal roadmap to recovery. To work with me, Ellen or Aneela, head over to habitaware.com/coaching today.—Thank you so much for listening to this episode of Trich Talks.Begin your journey to self-acceptance with trichotillomania by enrolling in my course, Sharing Our Stories. Sharing Our Stories does a deep dive into your relationship with trichotillomania by using my guided journal, My Trichster Diaries, as our workbook. You can learn more at barbaralally.com

Liz Fisher @tapintohealth_eft is an EFT International Accredited, Certified EFT Practitioner. She originally found EFT while searching for cures for ongoing anxiety 10 years ago and taught herself how to use it by watching YouTube videos. It helped Liz so much that she decided to get certified and started her private EFT practice, Tap Into Health in 2019. In 2023, Liz launched a podcast of the same name that is dedicated to tapping and helping people clear blocks to live their best lives. She has personally overcome Emetophobia, Panic Attacks and Trichotillomania, a body focused repetitive behavior (BFRB) that she had for over 35 years using EFT. Liz has worked with hundreds of clients and has published case studies of her work. Her passion is introducing people to the power of EFT tapping and watching it transform their lives!Liz lives in Cleveland Heights, Ohio and is married to her husband, Ryan. They have two beautiful boys, Jack (13), Sam (9) and a Pomchi named Ziggy. In her free time she loves to be outdoors, or cooking something wonderful in the kitchen for her family.To work with Liz, please visit: https://www.tapintohealth.net — This episode is brought to you by HabitAware. My Keen2 brings awareness to my trichotillomania by giving my wrist a gentle hug or vibration when I'm doing the scanning behavior. Bring awareness into your life by visiting barbaralally.com/habitaware and use code LALLYLOVE for 10% off sitewide! Did you know HabitAware also offers virtual peer coaching? This one-to-one peer-based program will coach you through shifting mindset, practicing healthy strategies and creating your personal roadmap to recovery. To work with me, Ellen or Aneela, head over to habitaware.com/coaching today.—Thank you so much for listening to this episode of Trich Talks.Begin your journey to self-acceptance with trichotillomania by enrolling in my course, Sharing Our Stories. Sharing Our Stories does a deep dive into your relationship with trichotillomania by using my guided journal, My Trichster Diaries, as our workbook. You can learn more at barbaralally.com

In this episode of Trich Talks, Barbara opens up The Trichster Diaries and takes you back to her teenage years—the awkward, emotional, unforgettable moments of growing up with trichotillomania. She shares raw memories, especially the nerves and fear she felt around things like kissing, because of her bald spots. If you've ever felt held back because of your BFRB or unsure how to let someone see the real you, this episode is a gentle reminder that you are not alone.Purchase a signed copy of The Trichster Diaries here or unsigned from Amazon— This episode is brought to you by HabitAware. My Keen2 brings awareness to my trichotillomania by giving my wrist a gentle hug or vibration when I'm doing the scanning behavior. Bring awareness into your life by visiting barbaralally.com/habitaware and use code LALLYLOVE for 10% off sitewide! Did you know HabitAware also offers virtual peer coaching? This one-to-one peer-based program will coach you through shifting mindset, practicing healthy strategies and creating your personal roadmap to recovery. To work with me, Ellen or Aneela, head over to habitaware.com/coaching today.—Thank you so much for listening to this episode of Trich Talks.Begin your journey to self-acceptance with trichotillomania by enrolling in my course, Sharing Our Stories. Sharing Our Stories does a deep dive into your relationship with trichotillomania by using my guided journal, My Trichster Diaries, as our workbook. You can learn more at barbaralally.com

In this special episode of Trich Talks, Barbara answers questions submitted by listeners! She is covering everything from how to explain trichotillomania to someone without a BFRB, to revealing her most unexpected trigger. With honesty and insight, Barbara shares personal experiences and practical advice, offering connection and clarity to anyone navigating life with a body-focused repetitive behavior.— This episode is brought to you by HabitAware. My Keen2 brings awareness to my trichotillomania by giving my wrist a gentle hug or vibration when I'm doing the scanning behavior. Bring awareness into your life by visiting barbaralally.com/habitaware and use code LALLYLOVE for 10% off sitewide! Did you know HabitAware also offers virtual peer coaching? This one-to-one peer-based program will coach you through shifting mindset, practicing healthy strategies and creating your personal roadmap to recovery. To work with me, Ellen or Aneela, head over to habitaware.com/coaching today.—Thank you so much for listening to this episode of Trich Talks.Begin your journey to self-acceptance with trichotillomania by enrolling in my course, Sharing Our Stories. Sharing Our Stories does a deep dive into your relationship with trichotillomania by using my guided journal, My Trichster Diaries, as our workbook. You can learn more at barbaralally.com

It has been five whole years since The Trichster Diaries was released and in this special anniversary episode of Trich Talks, I'm celebrating by sharing 5 fun facts about the book! From behind-the-scenes moments to unexpected interactions, this episode is a little love note to the journey, the readers, and the entire BFRB community. Purchase a signed copy of The Trichster Diaries here or unsigned from Amazon— This episode is brought to you by HabitAware. My Keen2 brings awareness to my trichotillomania by giving my wrist a gentle hug or vibration when I'm doing the scanning behavior. Bring awareness into your life by visiting barbaralally.com/habitaware and use code LALLYLOVE for 10% off sitewide! Did you know HabitAware also offers virtual peer coaching? This one-to-one peer-based program will coach you through shifting mindset, practicing healthy strategies and creating your personal roadmap to recovery. To work with me, Ellen or Aneela, head over to habitaware.com/coaching today.—Thank you so much for listening to this episode of Trich Talks.Begin your journey to self-acceptance with trichotillomania by enrolling in my course, Sharing Our Stories. Sharing Our Stories does a deep dive into your relationship with trichotillomania by using my guided journal, My Trichster Diaries, as our workbook. You can learn more at barbaralally.com

Have you ever caught yourself picking at your skin, biting your nails, or pulling out a hair—then wondered why you can't seem to stop? You're not alone.   In this eye-opening episode of The OCD Whisperer Podcast, host Kristina Orlova sits down with Juliet Gustafson , a Michigan-based OCD therapist and professor, to explore the often-misunderstood world of Body-Focused Repetitive Behaviors (BFRBs)—like hair pulling (trichotillomania), skin picking, and nail biting. Far from mere "bad habits," these behaviors are complex disorders tied to emotions, sensory triggers, and even biology. Juliette breaks down the five key drivers behind BFRBs: sensory satisfaction, cognitive patterns, emotional states, motor habits, and environmental cues.   You'll learn how to distinguish between occasional grooming and compulsive behaviors, discover practical strategies for intervention (like replacement movements and awareness tools), and explore compassionate approaches to self-management. The episode also highlights vital resources, including the TLC Foundation, HabitAware's smart bracelets, and supportive communities like BFRB Changemakers.   Whether you're struggling with BFRBs or supporting someone who is, this conversation offers hope, clarity, and actionable steps to reclaim control—plus a reminder: healing is possible.   The 3 things you'll learn in  today's episode: Why BFRBs are more than habits—they're coping mechanisms. How to identify your personal triggers and replace harmful behaviors. Where to find support, tools, and expert-backed solutions. In This Episode [00:00] Introduction  [00:45] Juliette's academic and professional background [01:12] Defining body-focused repetitive behaviors (BFRBs) [02:22] Recognizing BFRBs and their impact [03:28] Identifying and understanding BFRBs in yourself [04:19] Managing and exploring BFRBs [05:29] Functions and triggers of BFRBs [09:04] Replacing and modifying BFRB habits [10:58] Awareness and control in BFRBs [12:54] Intervening and self-compassion [13:44] Tools and resources for BFRBs [15:20] Additional BFRB resources and communities [17:27] Encouragement and self-kindness [18:28] The Fidget Podcast and more resources [18:28] OCD representation in media [19:23] Closing and podcast outro Our Guest Juliet Gustafson  is a licensed OCD therapist based in Michigan, a part-time professor at Wayne State University's School of Social Work, and co-host of the Intrusive Plots podcast, which explores OCD representation in film and TV. With a deep passion for helping people better understand and manage OCD and related conditions, Juliette brings both clinical expertise and lived experience into her work. Through therapy, advocacy, and education, she's helping break the stigma around misunderstood struggles like BFRBs. Resources & Links   Kristina Orlova, LMFT Instagram  YouTube  OCD CBT Journal Tracker and Planner  Website   Juliet Gustafson  Website LinkedIn Instagram Patreon Community Podcast   Mentioned Cognitive Therapy for OCD Sneaky Rituals with Jenna Overbaugh  ICBT with Kristina Orlova and Christina Ennabe TLC Foundation for BFRBs Picking Me Foundation BFRB Changemakers HabitAware & Keen Bracelet The Fidget Podcast with Jason Yu Film (Exposure, Director: Peter Cannon)

Brianna @furiouslybri opens up about her mental health journey. From living with a BFRB (trichotillomania) to discovering how it connects to other things she's been struggling with. It's an honest, thoughtful conversation about self-awareness, healing, and figuring things out one step at a time.—This episode is brought to you by HabitAware. My Keen2 brings awareness to my trichotillomania by giving my wrist a gentle hug or vibration when I'm doing the scanning behavior. Bring awareness into your life by visiting barbaralally.com/habitaware and use code LALLYLOVE for 10% off sitewide!Did you know HabitAware also offers virtual peer coaching? This one-to-one peer-based program will coach you through shifting mindset, practicing healthy strategies and creating your personal roadmap to recovery. To work with me, Ellen or Aneela, head over to habitaware.com/coaching today.—Thank you so much for listening to this episode of Trich Talks.Begin your journey to self-acceptance with trichotillomania by enrolling in my course, Sharing Our Stories. Sharing Our Stories does a deep dive into your relationship with trichotillomania by using my guided journal, My Trichster Diaries, as our workbook. You can learn more at barbaralally.com

Welcome to the Personal Development Trailblazers Podcast! In today's episode, we're diving deep into something that hits close to home for so many of us—those unwanted behaviors we keep repeating, even when we're desperate to stop.Laura Hope is a Behavior Transformation Coach who helps people break free from unwanted habits and reclaim their confidence. At Hope and Healing Coach, she combines her years of clinical experience with deep empathy to guide clients toward lasting change, specializing in body-focused repetitive behaviors (BFRBs) such as hair pulling or skin picking as well as other frustrating behaviors such as stress eating or impulse spending. When she's not empowering clients to embrace radical self-acceptance, you'll find her advocating for BFRB awareness, tending to her ever-growing plant collection, or spending time with her two sons and husband. Connect with Laura Here: Facebook: https://www.facebook.com/hopeandhealingcoachInstagram: https://www.instagram.com/hopeandhealingcoach/Website: https://hopeandhealingcoach.com/Grab the freebie here: Try This Instead: Regulation Strategies to Overcome Unwanted Behaviors: https://hopeandhealingcoach.kit.com/335ecb9780===================================If you enjoyed this episode, remember to hit the like button and subscribe. Then share this episode with your friends.Thanks for watching the Personal Development Trailblazers Podcast. This podcast is part of the Digital Trailblazer family of podcasts. To learn more about Digital Trailblazer and what we do to help entrepreneurs, go to DigitalTrailblazer.com.Are you a coach, consultant, expert, or online course creator? Then we'd love to invite you to our FREE Facebook Group where you can learn the best strategies to land more high-ticket clients and customers. QUICK LINKS: APPLY TO BE FEATURED: https://app.digitaltrailblazer.com/podcast-guest-applicationDIGITAL TRAILBLAZER: https://digitaltrailblazer.com/

In this inspiring episode, Dr. Elizabeth McIngvale and Cali Werner sit down with Aneela Idnani Kumar, a TED Talk speaker, entrepreneur, and advocate for individuals living with body-focused repetitive behaviors (BFRBs) such as trichotillomania (hair pulling). Aneela shares her personal journey from silent suffering to creating HabitAware, a smart bracelet that helps users bring awareness to their BFRBs and make meaningful changes. This episode dives into mental health innovation, stigma reduction, and how to transform pain into purpose.Key Points:[0:00] - Introduction to Aneela Idnani Kumar and HabitAwareMeet Aneela, a TED Talk speaker and inventor of HabitAware, a Time Magazine Best Invention, aimed at helping individuals with BFRBs like hair-pulling and skin-picking.[15:50] - Turning Pain Into PurposeAneela reflects on how her father's cancer diagnosis triggered her BFRB and how her personal struggles inspired her to create tools that help others.[22:54] - How HabitAware WorksLearn how the HabitAware bracelet tracks behaviors in real time, notifies wearers, and supports behavioral change—integrating seamlessly into therapy.[32:26] - Breaking the Silence Around BFRBsAneela discusses the stigma surrounding BFRBs and how awareness, education, and compassion can encourage individuals to seek help earlier.[37:30] - Advice for Those Suffering in SilenceAneela shares heartfelt advice for anyone struggling with BFRBs: from self-compassion to seeking support, you don't have to walk this journey alone.Quotable Moments:[22:51] “Turning pain into purpose is the most powerful thing we can do.”—Aneela Idnani[32:44] “Suffering in silence keeps you stuck. Taking the first step—telling someone—changes everything.”—Aneela Idnani[37:25] “Your behavior doesn't define you. There's help, hope, and community waiting for you.”—Aneela IdnaniLinks Mentioned: • HabitAware: www.habitaware.com • Aneela's TED Talk: https://youtu.be/WkfBtT4VbI4?si=HPyyD91KGISLp_s7 • Anxiety Society Podcast Website: www.anxietysocietypodcast.comAneela's inspiring journey is a testament to the power of awareness and the importance of turning personal challenges into opportunities to help others. If you or someone you know struggles with BFRBs, this episode is a powerful reminder that healing is possible, and you don't have to face it alone. Subscribe, leave a review, and share this episode with someone who needs it!

It is not uncommon for kids with anxiety or OCD to also have issues with picking their skin or pulling their hair. These behaviors are classified as BFRBs, body-focused, repetitive behaviors. Although BFRBs are a common comorbid condition to anxiety and OCD, it is a separate disorder with its own set of therapy approaches. In this week's AT Parenting Survival Podcast, we celebrate BFRB week by having one of my favorite people on, Aneela Idnani from Habitaware. Aneela has struggled with trichotillomania her whole life. She took her pain and turned it into purpose; helping other people with BFRBs. She created a bracelet that helps people with BFRBs become more aware of when they are doing those behaviors. She also built a beautiful community filled with free support groups for kids and teens as well as services to support parents.Resources:HabitawareFree BFRB kid support group Free BFRB teen support groupParent Huddle SeriesThe BFRB Change CollectiveBFRB ChangemakersPickingme.orgThe TLC Foundation***This podcast episode is sponsored by NOCD. NOCD provides online OCD therapy in the US, UK, Australia and Canada. To schedule your free 15 minute consultation to see if NOCD is a right fit for you and your child, go to: https://go.treatmyocd.com/at_parentingThis podcast is for informational purposes only and should not be used to replace the guidance of a qualified professional.

9 Ways to Stop Picking Your Skin This Summer As summer approaches and the weather gets hotter, many of us are eager to wear shorter sleeves and enjoy the sun. However, this often leads to increased skin exposure and, unfortunately, a greater temptation to pick at our skin. In today's article, we'll explore nine strategies to help you stop picking your skin this summer. These tips have been helpful to many of my clients, and I hope they will be just as beneficial for you. Understanding Skin Picking Before we dive into the strategies, it's important to understand what skin picking is. Clinically known as dermatillomania, skin picking is a type of body-focused repetitive behavior (BFRB). People with this condition may pick at their skin, arms, lips, scalp, nails, and even more sensitive areas like the pubic region. It's similar to trichotillomania, which involves hair pulling. It's crucial to note that skin picking and hair pulling are not forms of self-harm. People who pick their skin are not trying to hurt themselves or seek attention. They often do it because they are either understimulated (bored) or overstimulated (anxious or overwhelmed). Understanding this can provide insight into the strategies we'll discuss. Strategy #1: Awareness Logs Awareness logs are a powerful tool in any stage of recovery. By logging every time you have the urge to pick, noting how much you picked, where, and for how long, you gain a better understanding of how this condition impacts your life. Many people find that having to document their behavior reduces the frequency of picking. Awareness logs are a key component of habit reversal training, a cognitive-behavioral therapy technique specifically designed for BFRBs. For more information about BFRB School, our online course for skin picking and hair pulling, CLICK HERE Strategy #2: Keep Your Hands Busy Engaging in a competing response can help divert your urge to pick. Competing responses might include using fidget toys, holding a stone, or playing with soothing textures. You can find many affordable fidgets online or at dollar stores. Create a basket of tactile items that you can use to keep your hands busy. Place these items around your house, in your car, and at work to ensure they are easily accessible when you need them. Strategy #3: Create a Skincare Routine A good skincare routine can help prevent irritation and dryness that might tempt you to pick. However, it's important not to overdo it, as too much attention to your skin can also trigger picking. Consult with your doctor to develop a routine that keeps your skin healthy without exacerbating your condition. Strategy #4: Use Physical Barriers Using physical barriers (called habit blockers) like gloves, band-aids, or long sleeves can prevent you from touching and picking at your skin. Some people find that keeping their nails short or wearing fake nails can reduce the tactile satisfaction of picking. Identify what works best for you and use these barriers consistently. Strategy #5: Self-Compassion Practicing self-compassion is vital. Beating yourself up for picking only increases negative emotions like shame and guilt, which can lead to more picking. Instead, practice radical acceptance and reduce self-criticism. This approach can help you feel more motivated and improve your overall well-being. Strategy #6: Manage Stress and Anxiety Managing stress and anxiety is crucial, as many people pick their skin to cope with these feelings. Cognitive-behavioral skills can help address faulty cognitions and behaviors that exacerbate stress. Consider taking an online course, like Overcoming Anxiety and Panic, to learn effective stress management techniques. Strategy #7: Establish a Support System Having a support system can make a significant difference. Whether it's family, friends, or online support groups like those at BFRB.org, having people to check in with can help you feel less alone and more accountable. Some people find it helpful to text or call a support person when they feel the urge to pick. Strategy #8: Stay Hydrated and Healthy Good nutrition and hydration can impact your skin's health. Speak with your doctor about how to maintain healthy skin through diet and hydration. Additionally, consider looking into over-the-counter medications like N-acetylcysteine, which has been shown to help with skin picking. Always consult with your doctor before starting any new supplement. Strategy #9: Set Realistic Goals and Track Progress Set achievable goals and track your progress. Instead of aiming to completely stop picking, focus on gradually reducing the behavior by a small percentage each week. Tracking your progress helps you see improvement and identify what strategies are working. Remember, small steps lead to significant changes. Conclusion These nine strategies can help you stop picking your skin this summer. Whether you use awareness logs, keep your hands busy with fidgets, or establish a support system, each step you take brings you closer to managing this behavior. Remember to practice self-compassion and set realistic goals. If you need additional support, consider enrolling in courses like BFRB School or Overcoming Anxiety and Panic. Transcript Today we're going to cover nine strategies to stop picking your skin this summer. It's getting hotter. You want to start wearing shorter sleeves or have your skin exposed to the sun more often, which means you're more likely to start picking at your skin. Let's talk about nine strategies that you can use right away. Hopefully, you find them as helpful as my clients have. Welcome back. I am so excited to talk with you about nine strategies and skills that you can use to stop picking your skin this summer. But before we do that, let's just first do a little deep dive into what skin picking is. Clinically, we call it “dermatillomania,” and it's a kind of body-focused repetitive behavior. Often, people with skin picking will pick out their skin, their arms, their lips, their scalp, and their nails. There's really no limit to where someone can pick their skin. Some people even pick pubic areas under their arms or around their genitals. There is, as I said, no off-topic area that people will pick. It's completely normal for people to pick in one or all of these areas. It's similar to a condition called trichotillomania, which is hair pulling. Again, hair pulling is another type of body-focused repetitive behavior, and people may pick at any area where there is skin on their body. It is important for us to first highlight that skin picking and hair pulling are not self-harm. People who pick their skin aren't trying to hurt themselves. They're also not trying to just get attention. They do not want to be damaging their skin or giving their skin abrasions and such. It's just a part of a condition, and we have a little bit of insight as to why they're doing it. Often, people with skin picking, or dermatillomania, are skin picking either because they're understimulated, they're bored, or we know they may be overstimulated. Maybe they're very anxious, they're feeling hyper-reactive to feeling overwhelmed with either emotions, stimulation, or thoughts. We do know that people who engage in this skin-picking behavior are more likely to pick either when they're overstimulated or understimulated. That's something to think about, and there is a clue there into some of the strategies that we're going to use today. Let's get to it. Let's start talking about some of the strategies that you can use to stop picking your skin this summer. Strategy #1: Awareness Logs Awareness logs can be so helpful at any stage of recovery. An awareness log is either a piece of paper or a document on your computer or on your phone, where you log every time you have the urge to pick your skin, how much you picked your skin, where you picked your skin, and how long you engaged in skin picking. What this does is, number one, it helps us really understand to what degree this condition is impacting your life. Secondly, people often report that when they have to document it, they're less likely to engage in the behavior because nobody wants to have to spend all their time logging it as something they don't want to deal with. Awareness logs can be a very helpful skill for us in understanding our own condition and our own symptoms, and in addition, they can help us with motivation to slowly reduce this behavior. Awareness logs are something we use in a very well-known and researched way of using cognitive behavioral therapy, and the type of therapy is called habit reversal training. It's the specific modality that we use for skin picking and hair pulling, and it is a key component of that cognitive and awareness work. Strategy #2: Keep Your Hands Busy Now again, when we're using habit reversal training, we engage in something called a competing response. A competing response is a behavior that competes with the feeling of picking our skin. Now, a competing response might be fiddles or fidget toys. It could be holding a stone or maybe stroking a feather. It could be playing with other fidgets that we have. The cool news is that you can get so many fidgets online these days for a really low price, or you could easily go to your dollar store and look around for textures that feel beautiful to you, feel soothing to you, or help you with either the understimulation or overstimulation. What we want to look for here is, what are the specific tactile experiences that you can use to keep your hands busy? We actually have an online course called BFRB School, which is a specific course for people with hair pulling and skin picking, using skills like habit reversal training and cognitive behavioral therapy. We talk all about the core importance of using competing responses. I often tell my patients and my students to always have a bucket or a basket in the house of different tactile experiences, different tactile things that you can play with objects, so that at that moment, if you've identified in your awareness log that you're feeling bored, you can engage in something that stimulates your creativity, stimulates your awareness. However, if you're the opposite and you're feeling overstimulated, you might dig into the basket and find something that's quite soothing. Maybe it's more like a silly putty, a gel, or something else that's more soothing for you. These competing responses are going to be so important for you in getting very clear on what you need at that moment and having it readily available. I often say to my patients and my students, don't just have it in one area of the house because, in that moment, you're still going to want to just pick your skin. What we prefer to do is to have little pieces over the house, in your car, or in your office so that they're easily accessible. Some people have it on their key rings, some people have it in their purses—whatever works for you. Again, that awareness log will help us identify specifically where you are when you're having these urges to pick your skin. And then we can put in competing responses to compete with the skin-picking behavior. Strategy #3: Create a Skincare Routine That Helps You This is a little bit of a fine line, though, because we don't want to engage in a skin routine that has you putting too much attention on your skin because, again, too much attention on your skin is going to mean that you're more likely to pick your skin. However, we also want to make sure that we are not ignoring your skin, letting it get really dry, especially in the summer. Maybe you've had a sunburn or such, and you've got some wind chafing or something. Again, if you have any irritation on your skin that isn't taken care of with a skin routine, you are more likely to pick at that skin, especially if there's already an open wound or a scab. If you already have an open wound that you've scratched or maybe you bumped into something and you've got a little scab there, we want to make sure that we're engaging in a really healthy skin routine to help that heal and repair so that you're less likely to go and pick that. I would encourage you to speak with your medical professional about skincare and what would be best for you. Maybe you have a skin condition. Very commonly, people with skin picking do. Speak with your doctor about a skincare routine that will help your skin picking but not be so extensive that it actually makes it worse. I would trust that your doctor will be able to help you in that area. Strategy #4: Use Physical Barriers Again, going back to the gold standard treatment for skin picking, which is habit reversal training, we use what we call a habit blocker. This is something that blocks you from the habit of picking, and this can involve anything that stops you from being able to touch your skin. A lot of patients and students I have had have used things like gloves or band-aids to cover an area that they're likely to pick. Maybe in the summer, they may wear longer sleeves even though it's very hot because that actually stops them from getting to the area that they feel an urge to pick. You may also want to keep your nails really thin or cover your nails. Some people keep nails on, like actual fake nails, as a barrier to being able to touch the skin. Maybe it doesn't give them that same tactile feeling of picking when their nails are medium-length. What we want to do here is identify for yourself the specific barriers that are helpful. The thing to remember here about skin picking is that everyone is different. Not one strategy that I've used for one client is going to be the strategy we use for another client. It's going to be very much dependent on those awareness logs that you logged out of in that first strategy. Getting clear on specifically what are the triggers that cause you to pick your skin and what specific behaviors and habit blockers are helpful to reduce the skin picking that you feel the urge to engage in. Strategy #5: Self-Compassion We have to engage in not beating yourself up, not judging yourself, not punishing yourself if, in fact, you have picked or recently picked despite all of these strategies. Beating yourself up actually does not motivate you to stop picking. In fact, it usually brings up more emotions such as shame, guilt, sadness, anger, and humiliation. Those emotions can send us into overstimulation, making us want to pick again. Again, we want to engage in a practice of self-compassion. We want to engage in a sense of radical acceptance of ourselves, whether we pick or not. This is so important because we want to reduce our suffering, not make our suffering higher. We do find that people who practice self-compassion tend to have higher levels of motivation, decreased levels of procrastination. They tend to feel better about themselves and have higher self-esteem. They're more likely to get out there and do the things that they love. Every moment that you're engaging in in your life is a moment you're less likely to be picking. It's very, very important that you practice a self-compassion routine, even if it's once a day. Anything is better than nothing to reduce that self-criticism where you can. Strategy #6: Manage Stress and Anxiety  I cannot stress this enough. It is so important when it comes to skin picking that we manage our stress. Again, a lot of people pick their skin because it is a way in which they can manage their stress. A lot of people with skin picking say once they start picking, they can exit out of reality and go into a trance-like mode where everything disappears and they feel relaxed and in the zone, and it takes away all of the stress. We can now understand why there is actually an urge and a pull towards picking and pulling, because who really wants to stay in stress and anxiety? Of course, it makes total sense. The more we can manage our stress using strategies, skills, and other tools like cognitive behavioral therapy, the less likely we are to use skin picking as a coping strategy. When it comes to managing stress, again, the most important thing we're going to do here is what we call cognitive behavioral skills. It's going to be taking a lot of our cognitions that might be faulty, leading us to have more anxiety, and also looking at our behaviors and the things that we do that may be actually exacerbating the stress and anxiety that we experience. If you're someone who struggles with anxiety and stress, I strongly encourage you to check out our online course called Overcoming Anxiety and Panic. We go through all of these steps. You can do it from home, and it may help you to get an idea of what might be some of the things that are triggering your stress response, triggering your anxiety response so that you can manage that, so that then you can move on to manage your skin picking as well. Strategy #7: Establish a Support System We want to have a community of people who can support us as we go through these steps. It's not an easy thing to overcome skin picking, so I really want to encourage you to find a support system, whether that be family or friends, or you can go to BFRB.org. They have a whole array of online support groups that you might be interested in looking at to get support, so you feel like you're not alone and that you have the support that you need. Another option here is to also look for accountability bodies. Somebody who mightn't even have skin picking. They might be a loved one, a friend, a parent, or a sibling—someone who you can check in with when your urge is really high. A lot of my students have said that it's been very helpful when they have the urge to text somebody and say, “I have a strong urge. I'm texting you to let you know.” They may have already set up a plan on what to do. Maybe they jump on a phone call together, they might text each other throughout it to help the person ride that wave of the urge. Or maybe that person might encourage them to say, “Hey, you told me to remind you of this one thing if you have this urge.” Really, the importance of a support group can help you, or a support person can help you not only with feeling less alone, not only with beating yourself up, but also with putting these strategies into action, especially if you let them know about the strategies. Strategy #8: Stay Hydrated and Healthy Now again, I'm going to encourage you to speak with your medical doctor about this, but I just wanted to mention because I try to look at you as a holistic, full person, someone who's not just your skin picking, but also, we want to have a look at things like your health. Take a look at your nutrition. Take a look at your hydration levels. Again, these things can impact our skin. If, let's say, you're having a lot of nutrition that's causing a lot of breakouts and you're someone who's prone to skin picking, those two things together could become a disaster. You want to speak with your doctor or a professional in that area about specific nutrition, things you may want to avoid eating, and how hydrated you need to stay to keep your skin healthy, to reduce the chances of you wanting to pick and pull. A lot of patients I see, and a lot of students that have come through BFRB School, our online course for skin picking, have reported having skin conditions, acne, or certain things that have impacted how much their skin is irritated, how many pimples they're having. Now, I'm not assuming that nutrition and hydration are the solution to all of that, but I would encourage you to speak with a doctor and just inquire about what you could do to make sure we're addressing those skin conditions. Another thing to know here, and this is like an inside scoop, is that there are specific over-the-counter medications you can get that have been proven to help with skin picking. I'll leave a link in the show notes for you to take a look, but there is a vitamin that's called N-acetylcysteine. It is an over-the-counter medication that has very few side effects and has been shown to help people with skin picking. Now again, I'm not a doctor. I would strongly encourage you to speak with your doctor about that, but again, I'm trying to give you as many resources today as we can to help you get to the goal that you want. These are all things that you can take a look at and speak to your doctor about. Strategy #9: Set Realistic Goals and Make Sure You Track Your Progress  We want to set realistic goals. I always tell my patients at the beginning of treatment that the goal isn't to completely stop skin picking, even though most people are coming for that goal. Because what I have found is, when you set that huge goal, it sets you up to fail. It makes you feel so bad if you slip. It makes you feel so much pressure. It's such a scarier experience than if you say, “Hey, I'm just going to reduce this by 3 to 5 percent each week,” or month or day, whatever is right for you. We want to set realistic goals—goals that can help keep you motivated and goals that make you feel like they're achievable. We also want to track progress. One of the most important parts of treatment, once we've done that first awareness log—and we do this in BFRB School, I do it with my patients as well—is that once we're off and running, we then track how well we're doing. How well did you use your tools? What tools didn't work? How long did you pick for? Where were you? What went wrong? We are not doing this to beat you up or to scrutinize you; we are doing it from a place of experimenting, gathering information to know specifically what's getting in the way of your recovery and what your progress looks like. Some people may say, “I'm not making any progress,” but when we actually look at their logs, we're starting to see progress in these small ways. Remember, small steps lead to medium-sized steps. Medium-sized steps lead to huge changes. The last strategy is probably the most important. I could have spent a whole podcast episode talking about that. It's about setting realistic goals and tracking your progress. Again, if you are struggling with this and you want to take BFRBSchool.com, head on over to CBTSchool.com. You'll get access to it there. It will take you through all of these steps. We also have modules on self-compassion, mindfulness, and healthy lifestyles that can really help you with this recovery as well. I'd strongly encourage you to consider that as a hopeful strategy as well. All right, guys, thank you so much. These have been the nine strategies to help you stop skin-picking this summer. I hope you found it helpful, and I'll see you next week.