Self-Help for BFRBs

bfrbawareness:

The “Keep Your Hands Busy” Method

• Wear a spinner ring and fiddle with it when you want to pull/pick/etc
• Stitch, knit, or crochet
• Play with a Tangle toy or similar fidget toy
• Playdoh or Silly Putty
• Sit on your hands
• Make a friendship bracelet or some other kind of jewelry
• Fiddle with something like a rubber band

The “Barrier” Method

• Wear gloves
• Put on fake nails (these make it harder to pick and pull)
• Cover skin with clothing or bandages
• Wear a hat, hood, or bandana (try wearing it to bed!(
• Wet down your hair (which makes it harder to pull since it’s slippery)
• Apply lotion to your skin (this makes it harder to pick)
• Avoid or cover up mirrors
• Put bandaids over your finger tips

The “Competing Response” Method

• Squeeze your fists for 60 seconds
• Practice diaphragmatic (deep belly) breathing
• Wet down your hair
• Wash your hair
• Brush your hair instead of pulling it
• Paint your nails 
• Pet an animal or touch something soft
• Chew gum
• Stimulate your senses – wash your hair, massage your skin or your scalp, hold something cold like ice, etc

The “Reducing Anxiety” Method

• Practice deep breathing exercises
• Meditate
• Practice mindfulness
• Practice grounding exercises
• Take a shower or bath
• Write about your feelings
• Every time you want to pick/pull/bite/etc, write it down and put it in a jar. Imagine that intrusive thought being sealed in that jar.
• Avoid caffeine before bed time
• Go for a walk. Get outside!
• Distract yourself

The “Community and Support” Method

• Join a support group
• Join this network
• Find other BFRBers on Tumblr (bfrbdirectory)
• Find a therapist
• Help other people
• Learn about your BFRB
• Try hypnotherapy
• Talk to another person with a BFRB

Source: BFRB Awareness