Habit Reversals

As a Cognitive Behavioural Hypnotherapist, I work with children, young people, and adults who are ready to overcome habits that are holding them back. Using a proven, evidence-based approach that blends Habit Reversal Training (HRT), the Comprehensive Behavioural (ComB) Model, and Cognitive Behavioural Hypnotherapy, we help you regain control and build healthier coping mechanisms.

Understanding BFRBs

Body-Focused Repetitive Behaviours (BFRBs) are compulsive behaviours directed at one's hair, skin, or nails. They often serve as coping mechanisms to soothe tension, stress, or sensory needs — but they can also cause emotional distress, physical harm, and frustration.

Common BFRBs include:

Hair pulling (Trichotillomania)
Skin picking (Dermatillomania)
Nail biting
Cheek biting

These behaviours aren't about "lack of willpower" or "bad habits." They are complex disorders, now categorised under "Obsessive-Compulsive and Related Disorders" in the DSM-5.

While BFRBs share some compulsive traits with Obsessive-Compulsive Disorder (OCD), their triggers and emotional drivers are distinct. OCD is usually driven by intrusive thoughts, while BFRBs often occur to alleviate tension, stress, or sensory discomfort.

No matter the cause, the impact is real — and recovery is absolutely possible with the right support.

Our Therapy Approach: A Three-Part Strategy

We use a holistic, client-centred approach that addresses both the behaviour itself and the deeper emotional patterns underneath.

1. Habit Reversal Training (HRT)

Habit Reversal Training is the gold-standard treatment for BFRBs and related behaviours. It involves:

Awareness Training: Noticing when, where, and how the behaviour happens, and identifying early warning signs.
Competing Response Training: Replacing the behaviour with a healthier alternative (like clenching your fists or using a fidget toy).
Motivation and Support: Strengthening your motivation by understanding the costs of the behaviour and involving supportive friends or family where helpful.
Relaxation Techniques: Learning tools like deep breathing, mindfulness, or progressive muscle relaxation to manage stress and reduce urges.
Generalization Training: Practicing new skills across different situations so the healthier habits become automatic.

Habit Reversal Therapy is effective for:

Hair pulling (Trichotillomania)
Skin picking (Dermatillomania)
Nail biting
Thumb sucking
Lip biting
Knuckle cracking
Snacking,
Nose picking, and more

2. The Comprehensive Behavioural (ComB) Model

While HRT builds practical skills, the ComB Model helps us dig deeper into why behaviours occur.

We assess five key areas (SCAMP)

Sensory triggers (the feel of hair or skin)
Cognitive patterns (thoughts like "just one more time")
Affective (emotional) triggers (stress, boredom, anxiety)
Motor habits (unconscious movements)
Place triggers (specific environments)

By identifying your unique pattern, we can tailor a treatment plan that addresses all angles of your habit, ensuring more lasting change.

3. Cognitive Behavioural Hypnotherapy

Adding Cognitive Behavioural Hypnotherapy helps reinforce your new habits at a subconscious level.

During clinical hypnosis, you remain fully aware and in control. Hypnotherapy simply deepens your focus, allowing your mind to "practice success" and:

Strengthen new healthy behaviours
Reduce stress and anxiety
Boost motivation and confidence
Rewire unconscious patterns that have kept the BFRB in place

Many clients describe hypnotherapy as the "secret weapon" that supercharges their progress.

What You Can Expect

Initial Consultation: A friendly, no-pressure conversation to understand your goals and explain how therapy can help.
Comprehensive Assessment: Mapping your unique triggers and behaviour patterns using ComB and habit tracking.
Skills Building: Teaching practical strategies to manage urges, reduce stress, and create new coping habits.
Hypnotherapy Sessions: Using clinical hypnosis to lock in positive change.
Support and Progress Tracking: Celebrating victories, troubleshooting setbacks, and building lifelong tools for success.

Every step of the way, your therapy is tailored to your needs, your pace, and your strengths.

You Deserve Freedom

Whether you're struggling with hair pulling, skin picking, nail biting, tics, or other repetitive behaviours, healing is possible.

You don't have to fight this alone — and you don’t have to rely solely on willpower.

With evidence-based therapies and compassionate support, you can break free from unwanted behaviours and reclaim your confidence, wellbeing, and joy.

Ready to take the first step?

Book a 30 Min Initial Meeting