Jul 5
Body-Focused Repetitive Behaviors (BFRBs) such as skin picking and nail biting can feel like a bad habit we need to break, but these behaviors go beyond just a habit; it’s actually a complex condition that causes people to repeatedly touch their body in a way that results in physical damage. For years, BFRBs were thought to be part of the OCD family, but new research shows they’re commonly co-morbid with ADHD as well, which shouldn’t surprise too many ADHDers including myself.
In this episode I’m hoping to lessen the shame many of us have surrounding these behaviors by sharing some of my own experiences and looking into the physiological reasons behind why we do them and why we often can’t stop doing them with willpower alone. I’ll also provide some helpful strategies for stopping or lessening BFRBs that were shared with me by our amazing Facebook group members, many of whom have struggled with BFRBs themselves. Remember, the more we can understand why we do the things we do, the more power we have to change them.
APPLE
SPOTIFY
YOUTUBE
"Body-Focused Repetitive Behaviors are related to self-grooming, anxiety management, or sensory stimulation. I feel like it’s both anxiety and stimulation, meaning that we do them as a way to manage anxiety and maintain focus, or just relax and calm ourself down."
- Tracy Otsuka
"Although most of us with body-focused repetitive behaviors want to stop these behaviors, we can’t. They feel almost addictive in nature, and sometimes we’re not even aware that we’re doing them until it’s too late."
- Tracy Otsuka
"What we’re trying to do is get more into our body and out of our head. When we’re in our body we’re more aware of what it is that we’re doing."
- Tracy Otsuka
- Emily shares her experience with dermatillomania, picking at her skin as a way to cope with stress and anxiety.
- Diana discusses how stimulant medication can worsen body-focused repetitive behaviors like skin picking, and the importance of mindfulness to manage these issues.
- Tasha, Jamie, and Tracy experience dermatillomania, with symptoms worsening during times of high anxiety.
[13:36 - 21:42] ADHD and Skin Picking Habits
- Jessica shares her struggles with skin picking, including biting her nails and picking scabs, and how it worsened during times of anxiety.
- Tracy struggles with body-focused repetitive behaviors, such as skin picking, despite having ADHD and being on medication.
- Tracy notices that caffeine exacerbates these behaviors and wonders if hyperactive-impulsive types are more prone to them than inattentive types.
- Tracy mentions several therapies that may help with repetitive body-focused behaviors, including cognitive behavioral therapy, habit reversal training, and mindfulness training.
- Diana uses hydrocortisone cream and Zyrtec to treat mosquito bites, and has found that wearing thin gloves helps her stop picking at her nails and cuticles when she's anxious while driving.
- Tracy discusses the connection between ADHD and repetitive body-focused behaviors, offering insights and resources for women with ADHD.
