Heal Your BFRB is a complete step-by-step guide to better control BFRBs at any healing stage, whether you are about to set in place your first coping methods, or you just need some more ideas or new insights on coping with BFRBs.
This BFRB book is packed with actional tips, making it an excellent resource for anyone who struggles with dermatillomania, trichotillomania, or any other BFRB.
It is helpful and inspiring to read about another BFRBer’s healing journey. I’ve found myself in many examples and situations, which helped me optimize my coping strategy.
The bathroom is one of my primary trigger locations for my dermatillomania. Installing a red lightbulb in this room was a personal game-changer for my struggle with skin picking.
When I walk into the bathroom, I tend to lean in the mirror and look on my skin for things to pick. Especially things that need to be left alone in order to heal.
I can’t see any blemishes, scabs, or spots under the red light, so I’m not tempted to engage in my BFRB. #outofsightoutofmind
The red light makes such a beautiful, even skin tone that makes me feel sooooo good in my skin!
💡I currently use a regular red lightbulb in my tiny bathroom. It’s a bit dark, which took some time to get used to. But maybe this makes it even more effective. And I can always unscrew it when I need a regular light.
💡For my next home, I will likely get LED strip lights with adjustable brightness and different color options. Perhaps a light shade of red would already help not to get too triggered.
💡 Another option for colored light is smart lightbulbs. They also come with adjustable brightness and colors that can be regulated with an app.
I have the red light as the default most of the time. If I go for a long time without picking and my skin has no breakouts, I dare to use the standard light more often.
Until I have a major setback, then my precautions start over.
Maybe this coping method will give you a break from your BFRBs too!
Managing cheek biting is difficult. Unless you’re wearing a mouth guard, it’s nearly impossible to create a barrier against it. So far, chopsticks and popsicle sticks have proven to be an okay-ish solution for me to do just that.
I nibble and bite a lot on my cheeks and the inside of my lips. If I don’t actively do something about it, I can’t stop it once I have started.
As with other BFRBs, the problem is that the more I bite, the more damage I do. Which in turn triggers the biting even more. It is a vicious cycle.
The common ways to deal with cheek biting include chewing gum or nibbling on sunflower seeds, sour candy, or whatever preoccupies the teeth and jaw. But they only do so much.
So I started looking at home for things that could be helpful additions to my BFRB toolbox.
Look badass by holding a chopstick in your mouth 😉
First, I tried toothpicks. You know, how the bad guys in the old western chewed them in the corner of their mouths. That didn’t work that well though, because toothpicks are too slim and pointy–pretty dangerous.
Chopsticks turned out to be a better alternative. I cut the chopstick down to a third, so it isn’t that heavy and easier to handle.
Then I put the pointed part between my cheek and teeth, with the rough part sticking out. That’s how I create a kind of barrier.
Or, I just hold the chopstick loosely between my lips with a loose jaw so my tongue can fidget with it.
As an alternative to chopsticks, you can also try a popsicle stick!
Benefits of this cheek biting coping method
With this coping technique, you create some sort of barrier against cheek biting. Also, holding the chopstick in your mouth will make you aware of your BFRB. Which, in turn, could help you deal with the emotional discomfort that triggers the behavior.
❗️Please be careful not to bite the chopstick as you could chip your teeth!?
If you need to get some energy out of your jaw, I recommend using a sensory chewing toy.
This toy also helps against nail-biting when you’re anxious or stressed. I’ll talk about that in more detail in another post.
I hope this tip will give your cheeks a little break so they can heal!
Fun fact about toothpicks
At one point, humans used small twigs to clean their teeth by even chewing on them. They are basically the first toothbrushes.
The reusable gel finger covers are the most effective in protecting me from picking and biting my nails and the skin on my fingers. They are the upgrade from the finger protectors I shared a while ago.
Like the finger protectors, the finger covers are tubes that you can cut into small rounds, depending on how they work best for you. I prefer my protective gear to be as small as possible. That’s why I cut my finger covers quite narrow.
The covers protect the fingertips from nail-biting and finger picking. But they also work great for dermatillomania and trichotillomania as you can create a barrier for your problem fingers. Protecting the thumb alone can works wonders sometimes. 👍
I wear the covers either preventively or as soon as I start picking or biting. Or to hide the damage I’ve done. 😬
Information for the gel finger covers:
easy to clean – just wash with warm water
the gel material is soft and elastic
comfortable to wear
the snug fit feels like a second thicker skin
they do not lose their shape
they cover any wounds on fingers
unfortunately, I only found them on Amazon: Canadian store, USA store or search for “gel finger cots” or “gel finger sleeves”.
Extra tip:
Apply cuticle oil before putting on the covers. That way, your skin will get that extra nourishing boost to stay soft and healthy. Moreover, your furniture or keyboard will not get oily from the cuticle oil 😉
I like to find everyday household items that help me cope with my BFRBs. In this post, I’m going to talk about how to use a rubber band or headband to create a barrier against picking your arms and legs.
At home, I looove to wear baggy clothes – preferably my husband’s (🤫). The problem is, it’s easy to mindlessly slide the wide sleeves up my arms and expose the skin.
I start scanning the skin with my eyes and fingers, looking for something to pick.
To avoid disappointment, I try to stay covered to avoid visual triggers like small bumps, pimples, or scabs.
So, when I wear clothes with wide sleeves, I wrap a rubber band around my wrist and over the fabric. This way, I not only create a barrier to keep the sleeves in place, but I also become aware of my BFRB actions.
Sometimes I even loop a rubber band over the sweatpants around my ankles. You can tuck them into your fluffy socks as well. ☺️
Alternatively, wear tighter clothes like leggings or a turtleneck to avoid visual triggers on your skin.
If anyone has any other more sophisticated method, please let me know!
Another example of a household item in my BFRB toolbox is the DIY fidget ring.
