BFRBe
Mindful
We get it.We (Kelsey Shogren, PsyD and Laura Hobson, PA-C) understand how stressful it can be to live with a body-focused repetitive behavior (BFRB) such as hair pulling, skin picking, or nail biting.
So we’ve teamed up to create a practice to help you come back to yourself when your BFRB feels heavy.
These meditations are designed to help you manage your BFRB at various points in your day – when the day is new, when an urge arises, or after you’ve engaged in the BFRB.
Note: these meditations are included in the free version of Insight Timer
Hair pulling
Morning AnchorThis meditation is designed to help you start your day with awareness and intention- two key tools for navigating life with trichotillomania. Because urges tend to follow predictable patterns, we can prepare for them ahead of time, rather than relying on willpower in the moment. In this practice you’ll be guided to tune into your internal state and external environment, strengthening the ability to shift between these realms with mindful attention.
Full version (13 mins)
Mini version (5 mins)
Urge SurfingThis meditation is designed to support you in the moment of a hair pulling urge. You’ll be guided to visualize the urge as a wave- rising, cresting, and eventually passing while you take the role of the surfer, observing without trying to change anything. We will practice getting to know the urge with curiosity and explore what message it is trying to send. We close by using a simple breathing technique that keeps the hands gently occupied to help regulate the nervous system.
Full version (14 mins)
Mini version (5 mins)
Coming soon…
After the StormThis meditation is for the moments after a hair pulling episode. Together, we will gently create space for self-compassion and set aside judgement. From there, we will practice extending care to others, and even the part of us that pulls. As we soften the voice of our inner critic, we may begin to notice our feelings shift from blame to understanding, helping us strengthen the capacity to meet future urges with less judgment and more kindness.
Stay tuned!
More meditations coming soon for skin picking and nail biting!
About Us
Kelsey Shogren, PsyD, a California-based psychologist, is passionate about creating new resources to support people managing BFRBs. Through creativity and collaboration, she aims to expand both the effectiveness and accessibility of treatment for trichotillomania and skin picking.
Learn more about Superbloom Therapy
Laura Hope, psych PA-C & BFRB coach, combines clinical expertise with lived trichotillomania experience to empower the BFRB community through coaching, support groups, and a BFRB Salon & Spa Directory.
Learn more about BFRB Free Coaching