If evenings are when your picking, pulling or biting tends to get worse, this episode is something you can actually come back to and use when you need it.

After a whole day of doing, thinking and being “on”, it can be incredibly difficult to suddenly slow down. Your body might be tired, but your nervous system is still carrying everything from the day and picking, pulling or biting can become the way you decompress.

This episode is designed to give you another way.

In this episode:

✨ I'll guide you through a grounding practice to help you slow down, decompress and give your nervous system space to regulate
✨ You'll practise coming back into your body and the present moment rather than automatically defaulting to picking, pulling or biting
✨ You'll learn how to meet yourself with more softness and compassion at the end of the day — even if you do find yourself picking, pulling or biting

This isn't a quick fix, and it's not about having a perfect evening where you don't pick at all.

It's a practice you can keep coming back to. And over time, you're building the skills to regulate, slow down and support yourself in the moments you would normally turn to picking, pulling or biting.

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My name is Raffaela Marie. I'm a holistic BFRB coach who has healed from 15 years of chronic skin picking myself and dedicated my life to helping driven women do the same. Through my podcast, free resources, and programs, I teach strategies to overcome urges, build emotional safety, and expand into authenticity. My approach goes beyond quick fixes, focusing on root causes and long-term recovery.