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Welcome! BFREE is our page building community for those living with Body Focussed Repetitive Behaviours (BFRB's).

BFREE is run by INNA Therapies , who provide therapy for BFRB recovery.

14/12/2025

When every attempt to stop picking has feels like it has failed, we can ask a different question: What if nothing is wrong with you, only a part of you is overwhelmed?”

Dermatillomania often survives every strategy you throw at it. Not because you lack discipline… but because the part driving the behaviour has never been understood.
You can be met in a place that’s been overlooked.
When a picking part says, “I can’t cope. Let me take over.”
Instead of blaming or suppressing, we get curious: • What is this part trying to soothe? • What pressure is it releasing if at all? • What emotion is there? • Is it guarding something?

IFS doesn’t force you to stop. It builds a relationship with the parts that feel like stopping is unsafe.
And when those parts feel heard, not shamed, not fought, not suppressed

their grip loosens.
 Urges soften.
 YOU begin leading again.

This can work even if you’ve felt unable to make change with other methods, because it doesn’t demand change… it creates the conditions for change from the inside out.

Follow for more

10/12/2025

When the urge surges:

Pause.

Put a hand on the area you want to pick.

Say internally:
👉 “I see you, Part. I’m here. What do you need?”

This simple moment builds trust with your protectors.
IFS is not about stopping the behaviour, but helping the part of you needing the behaviour to no longer need it.

Share this with someone who struggles with body-focused repetitive behaviours.

21/05/2023

🎤 Tell me what it would say?

Mine would say, ‘Take a moment, you’ve been holding your breath and shutting down. See what’s really going on here’ 😅

💕 If you’re new here, welcome and thanks for reading this post. Feel free to follow for weekly support and insight in overcoming your BFRB.

💌 If you want help with your BFRB, drop me a message to work with me.

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20/05/2023

There are so many side effects to our BFRB’s that deeply impact life and well-being. Practical considerations, emotional labour, unseen work to hide and manage.

It can be exhausting.

This Mental Health Awareness Month let’s look beyond just the behaviour itself, and instead see a holistic view of this disorder, to shine a light of understanding and support for the butterfly effect it can create in a life.

Then we can start helping more effectively! It goes beyond just fidget toys! (No shade intended)

💕 If you’re new here, welcome and thanks for reading this post. Feel free to follow for weekly support and insight in overcoming your BFRB.

💌 If you want help with you BFRB, drop me a message to work with me.

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20/05/2023

An oldie but a goodie from

💕 If you’re new here, welcome and thanks for reading this post. Feel free to follow for weekly support and insight in overcoming your BFRB.

08/05/2023

🧡 What is IFS?

I often use IFS with clients as part of the BFREE program. Because there is often a lot of conflict inside, parts of you that hate the bfrb, parts that enjoy, parts that are ashamed of it, all jostling.

So what is IFS and how does it help?

Internal Family Systems is a therapeutic approach developed by family therapist Dick Schwarz, based on the foundation that a person is made of multiple 'parts' or sub personalities, each with thoughts, feelings and behaviours.

This might resonate if you've ever noticed part of you that want one thing, and another part that wants something else!

Our parts can sometimes conflict with each other that can cause turmoil, distress and feeling stuck, but they can also work together to heal, grow and live fully.

In IFS therapy and coaching, the therapist helps the client identify, map and understand their parts and guides compassionate interaction and negotiation with them.

The goal is to create inner harmony with a clients parts existing peacefully together, working together and enjoying their talents and life. The client learns to be curious and compassionate to their parts.

A key tenant is there are no bad parts, only some that had to take on extreme roles to survive and can receive help.

IFS has been found to be effective in a treating a wide range of mental and emotional issues, including trauma, addiction, undesired behaviours, depression, anxiety and and also understanding emotional roots to physical expressions such as immune disorders, chronic fatigue, unexplained pains, and insomnia.

To learn more about getting to know and help your parts, drop me a message.

03/04/2023

👋🏼Hands up who finds saying no triggering to pull or pick?

It can be a real fight on the inside sometimes!

As we get stuck into Stress Awareness Month, I want to break it down into tasty morsels over these weeks, to help you digest what’s stressing you and pass through it.

It’s stressful right - Worrying if they won’t like us if we say no, or worse hurt us, or that we literally ‘Can’t’ say no, like it’s not allowed in our heads. It can literally not feel safe to do anything other than please people sometimes.

Whatever reason some parts of you struggle to say No when you want to say No, it’s likely to come down to safety.

It doesn’t feel safe to risk denying something to that person. So we deny ourselves, our inner voice, our needs, even our health, or finances!

That’s stressful!

Developing the boundaries to say No when you need to and when you feel it’s right to, vitally reduce stress in the system. That indecision and fearfulness and obligation causes a lot of stressful conflict inside, and knowing you have the ability to say ‘No’ builds self trust, and agency for less stressful living.

03/02/2023

💙 THE Place to Learn How to Shake Off Stress like your Body was DESIGNED to!

Shake Club starts 28th Feb for our 🚨LIVE Course.

Over 4 weeks you will:

✅ Connect with your inner shake in a 1:1 session with me, exploring safely with my individual attention.

✅ Explore your Shaking Mechanism over three weekly sessions, in small groups of up to 10 people

✅ Learn this ancient and intuitive ability your body has for healing and restoration.

✅Integrate the experience into your inner toolbox, ready for whenever you want to use it, as a satisfying alternative to picking, pulling, biting 💙

💫Only 10 spaces 💫

I can’t wait to share this with you!

Sarah x
Certified TRE Provider

💬 DM if you want to learn more about Shake Club

20/09/2022

Today is a good day to!

07/09/2022

🙋🏻‍♀️ Who can relate?

There’s a concept of clean pain and dirty pain. The first is the original pain, perhaps of sadness, grief.

These are normal feelings to experience sometimes in life.

If you try to push it down or feel too overwhelmed or unable to feel it process, what can happen is masking it with avoidant and maladaptive coping behaviours that mean well but actually add more pain to the pile!

So that pain adds to the original pain and makes it worse.

Now there are plenty of reasons why you might struggle with feeling feelings. Perhaps they feel overwhelming, perhaps you didn’t have a parent who was able to model healthy emotional regulation, or perhaps you have a neurodivergence that makes emotions and stimulation different.

The good news is you can develop emotional resilience and the ability to feel your feelings without overwhelm. Gently, gradually, authentically.

💫 For more info about my approach, DM me

This is not medical advice x

01/09/2022

Progress from someone on my mailing list who had a huge breakthrough with my FREE toolkit audio!

She acknowledges there are steps still to work through and is celebrating the progress she’s made!

We are all different, some people have breakthroughs straight away, others need more time.

I’m thrilled for her and so glad she took the step to try something new with my audio.

All of your experiences and journeys are valid and deserve care and attention to work through :) These breakthroughs are available to you too, therapy changes mindsets and changes behaviours.

💫If you’d like to give my FREE toolkit a try yourself, see the link in my bio

This is not medical advice x

30/08/2022

Self acceptance doesn’t mean you need to accept that this is how you will feel or behave forever!

It’s accepting what is arising for you right now.

You can then choose to move towards what you want for yourself.

✨If you’re interested in 1:1 sessions for BFRB recovery, book a FREE call with me to find out more.

This isn’t medical advice x

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https://www.helloinna.co/bfrb-program

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