There’s something quietly powerful about finding a resource at just the right moment.
A tool.
A word.
A story that lets you exhale and say, “Oh… me too.”
Whether you’re navigating trichotillomania, dermatillomania (skin picking), nail biting, or any other body-focused repetitive behavior (BFRB), know this: you are not broken. You are not alone. And support—real, heart-forward support—does exist.
Below is a list of websites, apps, and communities that I’ve either used personally or seen recommended time and time again by others walking this path. I hope this becomes a little lighthouse for you.
Websites & Communities
1. The TLC Foundation for Body-Focused Repetitive Behaviors
This is the hub for BFRB education and advocacy. TLC offers a directory of therapists, webinars, research updates, and an incredibly supportive community. Their BFRB Awareness Week resources are also beautifully done.
2. HabitAware
Makers of the Keen2 bracelet, a smart awareness tool that gently vibrates when it senses your pulling or picking movements. Their blog and podcast offer inspiring stories of recovery and practical advice from both professionals and peers.
3. SkinPick.com
While geared toward skin picking, this site has free resources, self-assessments, and information about online therapy programs designed specifically for BFRBs.
4. Stopping Trich
An online community with recovery-focused forums, journal entries, and support groups. It’s a raw and honest space where you’ll find others who get it.
5. Reddit – r/trichotillomania
This forum is full of real-life stories, questions, progress photos, and vulnerable check-ins. Though it’s unfiltered, it’s also incredibly validating.
Apps to Support Healing & Awareness
1. Keen2 by HabitAware
This smart bracelet learns your specific behavior patterns and sends a gentle vibration when you start pulling or picking. It pairs with an app for tracking your progress and building healthier habits. Many folks say it gave them the awareness they needed to make lasting change.
2. Rootd
Originally designed for panic and anxiety, this app includes grounding exercises, breathing tools, and a visual “Rootr” for emergency support. Wonderful for soothing the nervous system when urges arise.
3. Youper
An AI-guided emotional health assistant that helps you track thoughts and moods. It includes CBT-style exercises and journaling prompts that can help you untangle what’s driving your urges.
4. Finch Self-Care Pet App
A playful and surprisingly helpful app where you set intentions and grow a cute virtual pet. The gentle structure of micro-goals and daily check-ins helps build self-awareness and compassion.
5. Insight Timer or Calm
While not BFRB-specific, both apps offer free meditations focused on anxiety, self-love, body connection, and breaking habitual cycles.
Books Worth Holding in Your Hands
-
"Help for Hair Pullers: Understanding and Coping with Trichotillomania" by Nancy J. Keuthen, Ph.D.
Written by one of the leading experts in the field, this compassionate guide is a beacon for anyone living with trichotillomania. Whether you're newly diagnosed or have been silently struggling for years, this book offers clear explanations, practical coping tools, and deeply validating stories. It's like having a wise, nonjudgmental friend walk beside you—one who truly understands what you're going through and believes in your ability to heal. -
“The Mindfulness Workbook for OCD” by Jon Hershfield
Though written for OCD, many BFRB folks find it incredibly helpful for managing compulsive urges through mindfulness. -
“Body-Focused Repetitive Behaviors” by Charles Mansueto et al.
A clinical but approachable look at treatment strategies and understanding the science behind these behaviors.
Gentle Daily Support
Sometimes what helps most is simply a reason to pause—a breath, a shift in thought, a tiny intention.
That’s why I started Tiny Intentions—a line of wearables and words you can return to, again and again. Think of them like loving nudges from your future self.
View Collection
Final Thoughts
Recovery doesn’t happen all at once. It happens in tiny, small steps with choice.
It’s the pause before the urge. The reaching for a journal instead of the mirror.
The first time you say to yourself, “I deserve to feel safe in my body.”
There is no shame in seeking help. There is only bravery in continuing to try.
If any of these resources resonated with you, share this post with someone who might need it too.
And if you’ve found a tool or app that’s helped you—comment below or send me a note. I’d love to add it to this growing garden of support.
With you always,
Charina