Trichotillomania is a body-focused repetitive behaviour (BFRB). If you don’t know how to stop pulling hair including head hair, eyelashes, beard hairs and eyebrows, or feel compelled to do it, then you may have trichotillomania. It has a high comorbidity rate – which is to say, the chance of occurring simultaneously in one person – with other BFRBs such as dermatillomania (the urge to pick at the skin).
You can learn more about trichotillomania and what causes it in our previous blog posts, but today, we’re going to take a look at some trichotillomania coping skills and how to stop pulling your hair.
Tips for Trichotillomania
Listen to your body
When you get the urge to pull, take a second to reassess what your body really needs in that moment. Are you tired, bored, stressed, or hungry? Where possible, make a note of what you’re feeling when the urge to pull strikes you. This will help you learn how to stop pulling hair more effectively.
Notice your actions
For many people, pulling can be a subconscious action or automatic response, but the simple act of noticing yourself doing it can heighten your awareness, making it easier to stop.
Try to be aware of any precursor activities, too – for example, if you often find yourself running your hands through your hair or twirling it around your fingers before you pull, breaking that habit can lead to an easier time breaking the compulsion.
Keep track of pulling
One trichotillomania coping skill that many people find helps them stop pulling their hair is accountability. If you mark a calendar or diary with every day you haven’t pulled, you can visualise your successes much more easily, making it a more positive experience! Be gentle with yourself, particularly at first – celebrating one day of not pulling is just as important as celebrating a year.
Wear a wig during the day
If you want to know how to stop pulling hair during the day, you could buy a glamorous wig to wear over your hair. We love this as a tip for trichotillomania as it gives your natural hair a break from being pulled and helps break routines and habits.
Additionally, if your confidence is affected by bald or thin patches, wigs and hair enhancers can help you feel more fabulous!
Wear a hat or bandana
Similarly, wearing a tight-fitting hat like a beanie or a turban restricts your easy access to your hair and protects it from pulling. Headwear can be useful if pulling has begun to affect your scalp, as it can also protect your skin from the weather and help reduce the risk of infection.
Keep your hands busy
Idle hands are often a trigger for pulling, and once the compulsion sets in, it is much more difficult to ignore it. Keeping your hands busy is a great tip for trichotillomania to minimise compulsions from occurring. Everyone has different methods to do this. Some people knit or crochet when they watch TV, for example, so their hands are occupied. Some people like to keep a small notebook or piece of paper on them and doodle when they have nothing else to do with their hands.
Phone games are another great alternative as they are designed to be engaging and give rewards to boost dopamine levels.
Talk to someone you trust
Ask someone you trust, such as a partner, friend or family member – or even multiple people – to keep an eye out for your triggers or pulling behaviours. This is a great option for how to stop pulling hair as it can help you even when you aren’t aware you’re pulling. When they notice it, you might prefer them to quietly point it out to you or gently move your hands away.
If you need a guide on talking to someone about trichotillomania, why not use our guide on supporting someone with hair loss as a starting point?
Positive affirmations
Using positive affirmations is very personal and, admittedly, won’t work for everyone. However, they can be a very powerful trichotillomania coping skill. Try standing in front of a mirror and telling yourself that every hair belongs on your head and that you’re strong and beautiful. Talking to yourself might feel silly at first, but even if you’re often told these things by other people, saying them about and to yourself can greatly impact your mood and confidence!
Audibly tell yourself to stop
Try to be careful with this tip for trichotillomania; you don’t want to shame yourself and encourage negative feelings. However, some people find that when they find themselves pulling, simply saying ‘stop’ or ‘no’ – nothing else! – is an effective way of refocusing. You don’t need to chastise yourself because stopping the behaviour from occurring is a win.
Care for your hair
Have a spa day! Buy some fancy shampoo and conditioner, do a hair mask and maybe even give yourself a gentle head massage. This is not only a way to create more positive connotations with touching your hair, but when your hair is in peak condition, you’re less likely to pull at it.
A similar tip for how to stop pulling hair is to wet your hair when you feel the urge to pull. This doesn’t work for everyone, but some people report that it makes them much less likely to pull!
Cover your fingertips
This trichotillomania coping skill is more for when you’re at home, but covering your fingertips with tape or plasters can help break the compulsion to pull. It reduces the ability to get traction on hairs and removes the sensory element from hair-pulling. When you’re out and about, gloves can serve a similar purpose.
Sensory replacement
Many people with trichotillomania also find themselves fiddling with the pulled hairs, wrapping them around their fingers or running them over their face or lips. Finding a way to replace that sensory input, such as with floss, ribbon or thin string, is a tip for trichotillomania that can satiate that need and minimise pulling.
Action replacement
If it’s not the sensation so much as the action of pulling that brings you relief, try to redirect what you pull. Instead of hair, you could buy some cheap paintbrushes and pull out the bristles, or pull feathers out of a cushion. Your hands are making the same motion, but without the harmful effect on your body.
Seek professional treatment
If you’re struggling with your trichotillomania, speaking to a professional can help. Some people find that Cognitive Behaviour Therapy (CBT) can help reframe your mind and help you form effective trichotillomania coping skills to help with the compulsions. Alternatively, just having someone to talk to about the things that are causing you stress can take a weight off your shoulders and confront your triggers.
Find support
Trichotillomania can feel isolating or lonely, but rest assured you are not alone! There are an estimated 350,000 people in the UK with trichotillomania. At Simply Wigs, we pride ourselves on cultivating a supportive, positive customer base, and you can find many different experiences of trichotillomania on ‘We, That Wear Wigs’.
Additionally, forums and support groups from others with trichotillomania can help validate your experiences and comfort you. The TLC Foundation for BRFBs has a support group based in London, which is now online and can be accessed by anyone across the country.
At Simply Wigs, we know that looking at ways of how to stop pulling hair is just the first step. There’s no one way to fix it, but the best way to find what works for you is to try as many ways as possible!
If you’re struggling with trichotillomania or would like to discuss wigs, hairpieces or other headwear to boost or protect your natural hair, please don’t hesitate to get in touch with our friendly team. We’ll help you find the right solution for you!
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