End the Silence and the shame

You Are Not Alone

Help for individuals and loved ones impacted by BFRBs

Tired of consantly wearing a hat to hide your head?

Exhausted by the shame of hiding your skin picking? Frustrated by that out-of-control feeling during a BFRB episode? I see you. I’ve been there, too — and I know how heavy it can feel.

This page is here to support you with real tools, compassionate stories, and practices that have helped me on my own healing journey.

You’re not broken. You’re not alone. And there is a way forward — one intention, one breath, one day at a time. Be kind and don't give up on yourself.

You’re Not Alone: Helpful Sites, Apps & Resources for Overcoming Trichotillomania and BFRBs

You’re Not Alone: Helpful Sites, Apps & Resources for Overcoming Trichotillomania and BFRBs

Struggling with trichotillomania or another body-focused repetitive behavior (BFRB)? Discover a curated list of the most supportive apps, websites, books, and healing communities to help you feel less alone and more empowered on your journey to recovery.

Charina Cabanayan
I Thought I’d Never Stop: How I Stopped Pulling My Hair My Step-by-Step Journey Through Trichotillomania

I Thought I’d Never Stop: How I Stopped Pulling My Hair My Step-by-Step Journey Through Trichotillomania

Struggling with trichotillomania and wondering how to stop pulling your hair—especially when traditional therapy isn’t part of your path? In this deeply personal post, I share how I overcame trichotillomania without CBT or medication, using mindful self-awareness, visual cues, and gentle daily rituals. From identifying my triggers to creating intention-based tools, these steps helped me break the hair-pulling cycle and reconnect with my body, mind, and heart. If you're ready to shift from shame to healing, this story is here to remind you: lasting change is possible, one small step at a time.

Charina Cabanayan
Tiny Intentions Botanical Survivor Tattoo with Peony

Rooted in the Body: How Embodied Awareness Can Support BFRB Healing

Struggling with hair pulling, skin picking, or other Body-Focused Repetitive Behaviors (BFRBs)? This compassionate, research-backed blog post explores how embodied cognition and body awareness can support healing. Discover how journaling, mindfulness, and gentle movement disrupt the BFRB cycle, build self-understanding, and help you reconnect with your body—one grounded breath at a time.

Charina Cabanayan
The Power of “I Am”: How Sankalpa and Daily Rituals Helped Me Heal Trichotillomania

The Power of “I Am”: How Sankalpa and Daily Rituals Helped Me Heal Trichotillomania

Discover the power of the two most transformative words: I Am. In this heartfelt guide, I share my personal journey of healing trichotillomania using the ancient yogic practice of sankalpa—a daily affirmation rooted in intention and subconscious reprogramming. Learn how to create your own sankalpa, practice it with yoga nidra or daily rituals, and reshape your reality from the inside out. Whether you're seeking emotional healing, spiritual growth, or lasting personal change, this practice meets you where you are and helps you align with your deepest truth.

Charina Cabanayan
From Pulling to Planting: The Story Behind Tiny Intentions

From Pulling to Planting: The Story Behind Tiny Intentions

In this deeply personal post, I share my journey with Trichotillomania—a body-focused repetitive behavior (BFRB) I lived with for years—and how it led to the creation of Tiny Intentions, a collection of mindful, empowering, wearable botanical tattoos to support positive change and improve mental health. From silence and shame to healing and hope, this story offers insight, encouragement, and gentle tools for anyone navigating the path of self-awareness, habit change, or emotional healing.

Stop the Suffering in Silence: A Guide to Understanding and Supporting BFRBs

Stop the Suffering in Silence: A Guide to Understanding and Supporting BFRBs

Millions of people live with Body-Focused Repetitive Behaviors (BFRBs) like hair pulling, skin picking, and nail biting—often in silence. In this post, I share what BFRBs are, how they impact daily life, and why compassion and awareness are powerful tools for healing and support. Whether you're navigating a BFRB yourself or supporting someone who is, this is a reminder: you’re not alone, and healing is possible.

Charina Cabanayan
Supporting Someone with BFRBs: A Compassionate Guide for Family, Friends, and Coworkers

Supporting Someone with BFRBs: A Compassionate Guide for Family, Friends, and Coworkers

Supporting someone with Body-Focused Repetitive Behaviors (BFRBs) like hair pulling, skin picking, or nail biting requires empathy, patience, and understanding. Whether it’s a family member, friend, or coworker, this guide offers practical, compassionate ways to provide meaningful support without judgment. Learn how to create safe spaces, show unconditional love, and be an ally on their healing journey.

Charina Cabanayan