Signs You May Be Experiencing a BFRB
You may relate to:
- Difficulty resisting urges to pull hair
- Spending significant time engaging in the behavior
- Feeling relief during the behavior followed by guilt or frustration
- Attempts to stop that feel unsuccessful
- Avoiding social situations due to embarrassment
These experiences can feel discouraging, but effective treatments are available.
My Approach to Treating Hair Pulling
I use an evidence-based approach that combines Habit Reversal Training, and mindfulness-based strategies.
In therapy we work together to increase awareness of pulling patterns, identify triggers such as stress, boredom, anxiety, or sensory sensations, and develop alternative responses when urges arise.
Treatment may include:
- Increasing awareness of urges and behavior patterns
- Identifying emotional, environmental, or sensory triggers
- Learning “competing responses” that replace pulling behaviors
- Developing coping strategies for anxiety, stress, or difficult emotions
- Practicing mindfulness skills that help you observe urges without immediately acting on them
- Building self-compassion and reducing shame around the behavior
This integrated approach helps interrupt the automatic cycle of urge → behavior → temporary relief and replace it with skills that support long-term change.