Rooted in the Body: How Embodied Awareness Can Support BFRB Healing
There was a time in my life when I wore a red bracelet—not as a fashion statement, but as a quiet tool of awareness. I lived with trichotillomania, the often silent experience of pulling out one’s own hair, usually in moments of stress or while I was in deep thought.
The bracelet became a kind companion. Every time my hand began to lift—almost without thinking—I’d catch a glimpse of red. A signal. A moment of choice. Sometimes it helped me pause, other times not. But over time, it built a bridge back to myself.
That’s the quiet power of embodied awareness—not controlling a behavior, but noticing it. Meeting it. Coming home to the body, again and again.
This gentle practice, paired with science-backed insights from embodied cognition, became part of my healing. And today, I’d like to share both—my story and the research—with you.
What Is Embodied Cognition?
Embodied cognition is the idea that our mind doesn’t work in isolation. Our thoughts, behaviors, and emotions are deeply shaped by the body—by sensation, movement, environment, even posture and gesture.
As researcher Lawrence Barsalou (2008) writes, our thinking is grounded in the systems that govern how we move and feel.
For someone living with a BFRB, this truth is profound. Because BFRBs are so often unconscious—something the body seems to do to us—embodied cognition reminds us that the body isn’t the enemy. It’s a communicator. A responder. A teacher.
A Personal Practice of Awareness
When I was actively navigating my own experience with trichotillomania, I began a deeply personal practice: I carried a small journal with me everywhere, using it to track each time I felt the urge to pull.
These days, there are plenty of tools—Notes apps, BFRB-specific trackers, and supportive tech—but for me, the simple act of slowing down to write by hand became a powerful, positive disruptor to the habit loop. Putting pen to paper gave me a moment to pause, to breathe, and to gently shift from compulsion to curiosity.
It also felt far more grounding—and a little more gracious—than diving into my phone, especially when I was with family or friends. Jotting a quick note in my journal allowed me to stay present while still honoring the inner work I was doing.
The notes I recorded were not about judgment, but about understanding. I noted:
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Where I was
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Who I was with
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What the lighting was like
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What I could hear, smell, and see
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What kind of conversation I was having
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What I was feeling in my body
Over time, patterns emerged. I began to recognize the cues—not just emotional, but also sensory. Certain environments. Certain situations. Even certain kinds of stillness.
This practice helped me shift from shame to curiosity. From reactivity to relationship—with my body, my environment, and my inner world.
Why This Matters: The Science of the Body-Mind Loop
Let’s connect this to the research:
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Interoception—our awareness of internal body states—is often disrupted in people with BFRBs. Practices that improve interoception (like mindfulness, yoga, and tracking sensations) help rebuild that awareness. (Mehling et al., 2009)
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Sensorimotor awareness and mindful movement help create new neural pathways. Over time, these can replace automatic, repetitive behaviors with more intentional responses. (Wilson & Golonka, 2013)
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Mindfulness-based therapies like MBCT and ACT have shown promise in reducing BFRB symptoms by increasing present-moment awareness. (Lee et al., 2016)
In other words: The more we come back into the body with kindness, the more we create space for new responses—and deeper healing.
Journal Prompts for Embodied Awareness & Healing
These prompts are gentle invitations to observe, not fix. To explore, not judge. Light a candle, take a breath, and let yourself arrive.
🌀 When do I notice the urge to engage in a BFRB? What sensations or emotions are present in those moments?
Try to describe the sensory environment—light, sound, temperature, scents. What does your body feel like just before the urge?
🌀 What helps me feel safe in my body?
Think of textures, movements, rituals, or environments that calm your nervous system. Can you bring more of them into daily life?
🌀 What is my body trying to tell me when I engage in this behavior?
Can you approach this question with tenderness instead of blame?
🌀 What tools or signals might help me pause gently?
This could be a bracelet, a scent, a mantra, or even a grounding practice. Not to stop yourself, but to support yourself.
🌀 When have I felt at home in my body? What were the circumstances?
Revisit those moments like sacred ground. What can they teach you?
A Soft Landing
Healing is rarely linear. It’s often circular, spiraling, like petals unfurling at their own pace.
If you live with a BFRB, you are not broken. Your body is not your enemy. And healing is not a performance—it’s a remembering.
A Tiny Intention Tattoo. A phone note. A breath. A flower.
Tiny moments. Embodied steps.
They matter.
You matter.
A Gentle Note:
This blog post is not intended as medical advice. If you or someone you love is struggling with a BFRB, it’s important to seek support from a licensed mental health professional. There are effective therapies and communities that can walk with you on this path.
You are not alone—and you deserve compassionate, qualified care.
Sources & Further Reading:
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Barsalou, L. W. (2008). Grounded Cognition. Annual Review of Psychology, 59, 617–645.
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Wilson, A. D., & Golonka, S. (2013). Embodied Cognition Is Not What You Think It Is. Frontiers in Psychology, 4, 58.
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Mehling, W. E., et al. (2009). Body Awareness: Construct and Self-Report Measures. PLoS ONE, 4(5): e5614.
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Lee, H. J., Franklin, M. E., & Turk, C. L. (2016). The Role of Mindfulness in Body-Focused Repetitive Behaviors. Psychiatry Research, 245, 340–345.