143. Why You Can’t Stop Picking: The Truth About Body-Focused Repetitive Behaviors

Have you ever caught yourself picking at your skin, biting your nails, or pulling out a hair—then wondered why you can’t seem to stop? You’re not alone.

 

In this eye-opening episode of The OCD Whisperer Podcast, host Kristina Orlova sits down with Juliet Gustafson , a Michigan-based OCD therapist and professor, to explore the often-misunderstood world of Body-Focused Repetitive Behaviors (BFRBs)—like hair pulling (trichotillomania), skin picking, and nail biting. Far from mere "bad habits," these behaviors are complex disorders tied to emotions, sensory triggers, and even biology. Juliette breaks down the five key drivers behind BFRBs: sensory satisfaction, cognitive patterns, emotional states, motor habits, and environmental cues.

 

You'll learn how to distinguish between occasional grooming and compulsive behaviors, discover practical strategies for intervention (like replacement movements and awareness tools), and explore compassionate approaches to self-management. The episode also highlights vital resources, including the TLC Foundation, HabitAware’s smart bracelets, and supportive communities like BFRB Changemakers.

 

Whether you’re struggling with BFRBs or supporting someone who is, this conversation offers hope, clarity, and actionable steps to reclaim control—plus a reminder: healing is possible.

 

The 3 things you’ll learn in  today’s episode:

• Why BFRBs are more than habits—they’re coping mechanisms.
• How to identify your personal triggers and replace harmful behaviors.
• Where to find support, tools, and expert-backed solutions.

In This Episode

• [00:00] Introduction 
• [00:45] Juliette’s academic and professional background
• [01:12] Defining body-focused repetitive behaviors (BFRBs)
• [02:22] Recognizing BFRBs and their impact
• [03:28] Identifying and understanding BFRBs in yourself
• [04:19] Managing and exploring BFRBs
• [05:29] Functions and triggers of BFRBs
• [09:04] Replacing and modifying BFRB habits
• [10:58] Awareness and control in BFRBs
• [12:54] Intervening and self-compassion
• [13:44] Tools and resources for BFRBs
• [15:20] Additional BFRB resources and communities
• [17:27] Encouragement and self-kindness
• [18:28] The Fidget Podcast and more resources
• [18:28] OCD representation in media
• [19:23] Closing and podcast outro

Our Guest

Juliet Gustafson  is a licensed OCD therapist based in Michigan, a part-time professor at Wayne State University’s School of Social Work, and co-host of the Intrusive Plots podcast, which explores OCD representation in film and TV. With a deep passion for helping people better understand and manage OCD and related conditions, Juliette brings both clinical expertise and lived experience into her work. Through therapy, advocacy, and education, she’s helping break the stigma around misunderstood struggles like BFRBs.

Resources & Links

 

Kristina Orlova, LMFT

• Instagram
•  YouTube
•  OCD CBT Journal Tracker and Planner
•  Website

 

Juliet Gustafson 

• Website
• LinkedIn
• Instagram
• Patreon Community
• Podcast

 

Mentioned

• Cognitive Therapy for OCD
• Sneaky Rituals with Jenna Overbaugh 
• ICBT with Kristina Orlova and Christina Ennabe
• TLC Foundation for BFRBs
• Picking Me Foundation
• BFRB Changemakers
• HabitAware & Keen Bracelet
• The Fidget Podcast with Jason Yu
• Film (Exposure, Director: Peter Cannon)