Megs welcomes BFRB and habit coach Laura Hope to talk about what really helps in the messy middle: regulation over restriction. They unpack Body-Focused Repetitive Behaviors (hair pulling, skin/nail/cheek picking, etc.) as the ADHD brain’s Swiss-army-knife for managing over- or under-stimulation, then reframe “stop the habit” into do this instead (hello, pink-elephant-to-blue-dog). Expect gentle tools you can use today—longer exhales, grounding through the senses, micro-mindfulness, boundary scripts, environment shifts—and a compassionate mindset that treats urges as signals, not failures. They also name the invisible wins in the stages of change, practice getting good at being uncomfortable, and build a personal regulation menu you’ll actually use.

About Laura

Laura Hope is a BFRB & habit coach who helps people break free from unwanted behaviors so they can take back control of their life. At Hope and Healing Coach, she combines years experience as a mental health clinician with deep empathy to guide clients toward lasting change, specializing in body-focused repetitive behaviors (BFRBs) such as hair pulling or skin picking as well as other frustrating behaviors including stress eating and procrastination. When she's not empowering clients to embrace radical self-acceptance, you'll find her advocating for BFRB awareness, tending to her ever-growing plant collection, or spending time with her two sons and husband. Learn more at hopeandhealingcoach.com.

Freebie from Laura: How to Stop Fighting Your Habit: Why Asking "How Do I Quit" Is Keeping You Stuck and the Real Question That Will Set You Free – listeners can grab it right at the top of her website home page!

Salon and Spa Directory - Safe Space for People with Hair Pulling

https://hopeandhealingcoach.com/bfrb-safe-salon-spa-directory

Article about the Neuroscience Behind Deep Breathing for Regulation

https://pmc.ncbi.nlm.nih.gov/articles/PMC5455070/

Timestamps

00:00 - Introduction to BFRBs and Regulation

02:41 - The Journey of Self-Regulation

05:25 - Curiosity and Self-Compassion in Regulation

07:54 - Understanding ADHD and Dysregulation

10:38 - Shifting Focus: From Stopping to Regulating

13:33 - The Role of Self-Compassion in Behavior Change

16:07 - Tools for Regulation and Building a Toolbox

24:21 - Embracing Discomfort for Growth

26:39 - The Power of Emotional Support

30:53 - Understanding Anger and Vulnerability

35:02 - Finding Comfort in the Uncomfortable

36:00 - Creating Supportive Resources for BFRBs

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*In some shows, there are items offered for free on my website. As of this recording, the only download available is the Dopamine Menu, You can download the dopamine menu here: FREE Dopamine Menu Download

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