Body-Focused Repetitive Behaviors Worksheets (Trichotillomania, Skin Picking, and Other BFRBs)

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Do You Feel Stuck in Cycles of Hair Pulling, Skin Picking, or Other BFRBs?

Body-Focused Repetitive Behaviors (BFRBs)—like trichotillomania (hair pulling), dermatillomania (skin picking), nail biting, or cheek chewing—can feel impossible to control.

They often happen automatically, bringing temporary relief but long-term frustration, shame, or distress. If you’re ready to understand your patterns and build healthier coping strategies, practical tools can help you break the cycle.

Do you relate to any of the following?

Do you feel driven to pull, pick, or bite, even when you try to stop?
Are you frustrated by how these behaviors affect your appearance, confidence, or health?
Do you find yourself engaging in BFRBs during stress, boredom, or without realizing it?
Are you looking for healthier ways to cope with triggers and urges?
Do you want to develop strategies that promote self-compassion instead of shame?

If so, BFRB Worksheets are designed to help you understand your unique triggers, build healthier habits, and support yourself with kindness on your recovery journey.

Common body-focused repetitive behaviors may include:

Hair pulling (Trichotillomania)
Skin picking (Dermatillomania)
Nail biting
Thumb sucking
Tooth grinding (Bruxism)

+30 Pages of activities and prompts to help you free yourself from Body Focused Repetitive Behaviors.

WHAT IS INCLUDED?

What Are Body-Focused Repetitive Behaviors (BFRBs)
Do You Struggle With BFRBs?
Increase Self-Awareness
A Letter to Your BFRB
Stages of Change
Building Motivation
Mindfulness for BFRBs
Challenge Your Beliefs
Monitor Your BFRBs
Identify Triggers
Develop A Plan
Create Physical Barriers
Habit Reversal Training
Practicing Healthier Coping Mechanisms
Release BFRB Shame
Give Your Inner Critic Time Off
Practice Positive Self-Talk
Practice Self-Compassion

How These Worksheets Can Help

Help you identify the situations, emotions, or thoughts that trigger your BFRBs
Guide you in tracking patterns to raise awareness of automatic behaviors
Offer practical alternatives and coping strategies for moments of urge
Support you in creating a gentle, realistic plan for reducing BFRBs over time
Strengthen emotional resilience and self-compassion as you work toward change
Provide grounding and calming techniques to manage stress in healthier ways

Download your BFRB Worksheets today and take your first steps toward understanding and changing the patterns that no longer serve you. Recovery is possible—and you can meet it with patience, tools, and self-kindness.

You will get a PDF (599KB) file

FAQs

These worksheets are perfect for anyone who needs an affordable, yet effective strategies to help them increase their self-awareness and work on their own issues – alone or with their therapist.
These worksheets are not a one-size-fits-all approach and are in no way meant to imply that change is as one-dimensional as a worksheet.
So choose the techniques and suggestions that apply to you and tailor the exercises in ways that will be helpful to you.
You will receive a digital PDF copy that you can print out and fill in straight from your computer or phone.
With your phone, apps like xodo or goodnotes allow you to “write” inside the PDF!
Yes! You can create an account where you can access your updates files or you can save the download link/email to download updates files.
P.S. If you purchase the “Entire Shop Bundle”, you’ll also get lifetime access to new products for free.
Due to the nature of the products, all sales are final.
However, I am confident that these worksheets will provide the strategies you need to get started.
Payhip uses services like Stripe or paypal to process card payments.
If you didn’t pay using paypal, then the email you received is simply a receipt.
Absolutely! The worksheets are meant for both, personal and professional use.
The worksheets are copyrighted so you can’t resell them or upload them publicly online. But you can share them with your clients.

What people are saying

“I’ve been facilitating mental health groups for 10 years and I’ve never come across worksheets as good as yours [including Therapy Aid].

Thank you for your wonderful worksheets and please keep them coming!”

– Gary

“I wanted to write to you to tell you how much clarity I have received from your prompts in the journals. I bought the toxic relationship and breakup recovery ones and I will forever recommend them to others.

Thank you so much for the gift you share in the world to help others heal.”

– R – recovering from divorce and a 3 year toxic relationship right after that.

“I am so grateful to you. I was somewhat apprehensive about facing certain things that I knew were there but had been resisting addressing. Your approach in the worksheets made it easier, more structured, and less daunting to confront… I am beginning to understand myself better and striving to be a better partner, coach and psychologist.”

– Rocio

Hi there, my name is Hadiah.

I am a counselor and the author behind Ineffable Living blog – a codependency and mental health blog.

I wanted the worksheets to be both informative and engaging, so I worked on creating clear and concise instructions, thought-provoking prompts, and activities that would encourage self-reflection.

As I witnessed the positive impact these worksheets had on my clients' progress, I realized their potential to reach a broader audience.

Whether you’re a therapist, a coach, or a counselor who is looking for tools to help your clients or simply someone who is seeking personal growth, coping strategies, or ways to enhance your overall well-being, our worksheets are here to assist you.

Body-Focused Repetitive Behaviors Worksheets (Trichotillomania, Skin Picking, and Other BFRBs)

Get Body Image & ED Bundle for 40% off!

Get Entire Shop Bundle for 85% off!

Do You Feel Stuck in Cycles of Hair Pulling, Skin Picking, or Other BFRBs?

Do you relate to any of the following?

WHAT IS INCLUDED?

How These Worksheets Can Help

FAQs

What people are saying

– Gary

– R – recovering from divorce and a 3 year toxic relationship right after that.

– Rocio

Hi there, my name is Hadiah.

Get FREE Mental Health Worksheets

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Caring for Someone with OCD Worksheets

Internal Family Systems (IFS) Worksheets

The Enabler (or The Caretaker) Worksheets

Survivor Syndrome Worksheets

Work from Home Wellness Worksheets

Body-Focused Repetitive Behaviors Worksheets (Trichotillomania, Skin Picking, and Other BFRBs)

Get Body Image & ED Bundle for 40% off!

Get Entire Shop Bundle for 85% off!

Do You Feel Stuck in Cycles of Hair Pulling, Skin Picking, or Other BFRBs?

Do you relate to any of the following?

WHAT IS INCLUDED?

How These Worksheets Can Help

FAQs

How do I know if these worksheets are right for me?

What is the format?

Do I get access to new updates?

What is your return policy?

I received an email from PayPal when I paid using my card

Can I use the worksheets with my therapy clients?

What people are saying

– Gary

– R – recovering from divorce and a 3 year toxic relationship right after that.

– Rocio

Hi there, my name is Hadiah.

Get FREE Mental Health Worksheets

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Adjustment Disorders Worksheets

The Lost Child (or The Quiet One) Worksheets

Cognitive Behavioral Therapy (CBT) Worksheets

Dialectical Behavior Therapy (DBT) Worksheets

Agoraphobia Worksheets

Caring for Someone with OCD Worksheets

Internal Family Systems (IFS) Worksheets

The Enabler (or The Caretaker) Worksheets

Survivor Syndrome Worksheets

Work from Home Wellness Worksheets