Free Downloadable BFRB Tracker
Starting to track the behaviours
Hey! Glad you found this page.
Becoming Aware is the first step of transformation and healing.
Many people with Body Focussed Repetitive Behaviours (like skin picking, hair pulling, nail biting) feel as though they go into a trance during the behaviour, or don’t always notice when and how long for.
Tracking every time is a very useful way to bring the detail into the light, and can be a powerful step towards feeling more in control and noticing. The diary also tracks the intervention you used to stop so you can also start to clearly see what is working best. It can be super encouraging too, to see how well you have progressed over time. The saying ‘what can be measured can be improved’ is sooo true!
If want to become more aware of your BFRB patterns, the when, how, where’s, then you can download or copy this tracker diary below.
Enter every single time you notice you’ve experienced a behaviour. You might start noticing a pattern after a few days, or then quite quickly be able to identify certain triggers.
Armed with this information, you can start to consider strategies to reduce triggers, offer alternative stimuli (stimulus control) and look into CBT and Habit Reversal Training which go hand in hand with Tracking :)
Many people have found this a very supportive strategy to take control of BFRB’s and understand them more clearly. Bringing them into conscious awareness.
If you have any questions then get in touch!
