BFRB Workbook, Shame-Free Skin Picking, Hair Pulling, Nail Biting (PDF)

If you struggle with skin picking, hair pulling (trichotillomania), nail biting, cheek or lip biting, or other body-focused repetitive behaviors, I want you to know this first:

You’re not broken. And this isn’t a willpower problem.

This workbook was created as a gentle companion for moments when urges feel automatic, confusing, or overwhelming. Instead of telling you to “just stop,” it helps you understand what your body is trying to do, and how to respond with care rather than shame.

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What This Workbook Is Really About

This isn’t a strict program or a habit tracker.
It’s an invitation to slow down and notice:

• When urges show up
• What they’re connected to
• How your nervous system is trying to regulate
• And how you can support yourself without punishment

Everything inside is trauma-informed, nervous-system-aware, and compassionate.

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Inside You’ll Find

• Simple, validating explanations of why BFRBs happen
• Prompts to help you recognize automatic vs. intentional urges
• A powerful “Barriers Without Shame” section that reframes support as care
• Fresh, practical coping tools for urge moments
• Gentle options for repair and self-soothing if picking or pulling happens
• Reflection pages to help reduce shame and build awareness
• A closing page that helps you integrate and move forward kindly

Nothing here asks you to be perfect.
Everything here invites you to be honest and gentle.

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Who This Is For

This workbook may be especially helpful if you:
• Feel stuck in cycles of picking or pulling
• Have tried “stop” strategies that only increased shame
• Notice urges happen when you’re stressed, tired, bored, or zoned out
• Want support that works with your body, not against it

It can be used on your own or alongside therapy, and fits well with CBT, ACT, somatic work, EMDR, and nervous-system-based approaches.

11 Pages • PDF • Editable

This is a digital download, no physical product available.