How Competing Behaviors Help Stop BFRBs: A Guide
If you struggle with skin picking, hair pulling, nail biting, or other body-focused repetitive behaviors (BFRBs), you know how hard it can be to simply “stop.” These behaviors often happen automatically, offering momentary relief or sensory satisfaction—but over time, they cause distress, shame, or even physical harm.
At Still Minds Psychology in Fort Lauderdale, FL, we specialize in evidence-based treatment for BFRBs, using approaches like Habit Reversal Training (HRT) and Comprehensive Behavioral (ComB) Therapy. One of the most effective tools within these methods is learning and practicing competing behaviors—new, healthy actions that physically block or replace the unwanted behavior.
What Are Competing Behaviors?
Competing behaviors are alternative physical actions that make it difficult—or even impossible—to engage in the repetitive habit. They’re not about sheer willpower; they’re about redirecting your body’s urge in a more adaptive way.
For example:
If you tend to pull hair, you might clench your fists, hold a stress ball, or brush your hair instead.
If you often pick at your skin, you could rub a smooth stone, apply lotion, or sit on your hands when you feel the urge.
For nail biting, try chewing sugar-free gum, squeezing a fidget toy, or keeping your hands occupied with knitting or doodling.
The goal is to build awareness of the urge, interrupt the pattern, and gradually retrain your brain to seek relief or comfort in healthier ways.
How Competing Behaviors Work
In treatment, we focus on three key steps:
Awareness Training – Learning to notice the early signs of your behavior (like tension, boredom, or certain settings).
Competing Response Training – Choosing and practicing a behavior that’s physically incompatible with your BFRB.
Generalization – Using the new behavior in daily life until it becomes your new automatic response.
Over time, your brain learns that the new behavior—rather than hair pulling or skin picking—can help you manage the same sensations or emotions.
Examples of Effective Competing Behaviors
Each person’s triggers are unique—so treatment involves personalizing these alternatives based on your sensory needs, routines, and emotional triggers.
Why Competing Behaviors Are So Effective
Competing behaviors don’t just stop the visible habit; they change the neurological loop that maintains it. By teaching your body a new pattern of movement, you:
Build awareness and control over automatic urges
Reduce physical damage and shame associated with picking or pulling
Strengthen the brain’s ability to delay or replace impulsive behaviors
Create lasting relief without self-punishment or avoidance
This method works best when guided by a therapist trained in BFRB-specific behavioral therapies, ensuring your plan matches your individual needs and triggers.
Competing Behaviors in Practice: Real-World Tips for South Florida Clients
At Still Minds Psychology, we often help clients in Fort Lauderdale, Plantation, Davie, and Hollywood, FL build personalized “competing behavior kits” that include:
Fidget cubes, textured fabrics, or massage rings
Soothing sensory items like aromatherapy lotions or cold packs
Journals for tracking urges and emotional triggers
These tools make it easier to use the right response when an urge hits—whether you’re in a meeting, driving, or relaxing at home.
When to Seek Professional Help
If your BFRB is causing distress, injury, or impacting confidence, working with a therapist who specializes in Habit Reversal Training (HRT) and Comprehensive Behavioral Treatment (ComB) can make a life-changing difference.
At Still Minds Psychology, we offer compassionate, evidence-based care to help you understand your urges, develop personalized competing behaviors, and regain control over your actions—one small step at a time.
Take the First Step Toward Healing
If you live in Fort Lauderdale or the surrounding South Florida area and are ready to stop the cycle of picking, pulling, or biting, contact Still Minds Psychology today. Together, we can create a plan that replaces old habits with new, empowering behaviors that restore confidence, comfort, and calm.
