How to Stop Pulling for Good

If you’ve ever struggled with trichotillomania, you know how frustrating hair pulling can feel. It can affect your confidence, your daily routine, and even your self-esteem. The good news? There are proven strategies that can help you stop hair pulling for good. In this guide, we’ll break down practical steps, tips, and tools that people like you have used successfully to regain control. Whether you’re looking for behavioral techniques, habit-replacement strategies, or ways to protect your hair while it grows back, this article will give you actionable advice to finally break the cycle.

What are the possible causes of trichotillomania?

The possible causes of trichotillomania can include genetic factors, differences in the parts of your brain related to impulse control, emotional or psychological stress, brain chemical imbalances, and environmental triggers. It's often viewed as a way to cope with negative emotions or situations, leading to repetitive hair pulling that can be difficult to control.

Next Steps and What to Do if You Still Struggle

If you find yourself still struggling with trichotillomania after implementing various strategies, it’s essential to remember that addressing such a complex condition can take time and requires patience. The next steps involve reassessing your current approach and seeking additional support if needed. Consider reaching out to a mental health professional specializing in body-focused repetitive behaviors who can guide you through tailored therapy options, such as Cognitive Behavioral Therapy (CBT) or Habit Reversal Training (HRT), which have shown significant efficacy for individuals battling trichotillomania. Additionally, connecting with support groups or online communities can provide a sense of belonging, understanding, and encouragement from others who share similar experiences. It may also be beneficial to keep a journal documenting your triggers, emotions, and responses to urges, as this self-reflective practice can highlight patterns and progress, while serving as a reminder of the journey you’re on. Remember, every small step you take towards managing your urges is a victory, and it’s perfectly okay to seek help along the way.

How Hair Extensions Help to Deter Hair-Pulling

Ashley has grown in her own beautiful and long hair, but during stressful times her urge to pull overpowers her; this is when I apply keratin micro-extensions to her hair. As she describes, pulling on hair extensions does not give the same satisfaction as pulling on her own hair. Additionally, she realizes that pulling out her extensions will equate to pulling larger amounts of her own hair since they are attached to approximately 30 strands of hair. In instances when she feels the urge to pull, wearing false eyelashes can provide a temporary distraction and a boost to her confidence.

I am sharing an Instagram story she recently posted, her long natural hair is proof positive that she is doing something right. Ashley also knows that I am a phone call away, and we can attach hair extensions before hair pulling becomes out of control. I have since used the extension technique with other clients in this phase of hair growth, and it works. I do not attach hair extensions in a conventional way, they are undetectable and custom-made at the top of the head, crown, and areas that are common to pull. Keratin-bonded hair extensions are not easily removed and trigger a "stop" response. There is an added benefit to hair extensions since they fill in sparse areas of hair due to pulling.

Ashley's beautiful photo and recent Instagram post. @life_en_purpose

Hair Twirling and Picking At Split Ends

Hair twirling and split end picking is also a "body-focused-repetitive behavior, I have witnessed clients with damaged ends of their hair, some twirl so vehemently that the hair may pull out from the root. Hair extensions are another great option for this behavior, I attach extensions throughout the hair leaving them a bit longer than my client's own hair, this technique allows them to twirl and pick at the hair extensions instead of their own hair. The tension of constant twirling hair extensions will cause pain which leads the "twirler" to stop before damage to the hair follicle occurs.

You may note that these are all techniques that break the cycle of hair pulling which leads to healthy hair growth. The barriers and tricks created have proven successful and often time lead to remission from pulling out hair and indicate potential treatment options such as hair pieces.

Identifying Triggers and Patterns

Ashley has helped me to help others, which is a blessing. She gave me permission to tag this article on Instagram, and she welcomes you to ask for her advice. She is not embarrassed to speak about her journey albeit difficult she feels in control. Ashley is an avid athlete, below is a picture of her leading an active life at the gym.

Understanding Trichotillomania: Causes and Symptoms

Trichotillomania, classified as a mental health condition and impulse control disorder, manifests through an uncontrollable urge to pull out one's hair, typically from the scalp, eyebrows, and eyelashes. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), this condition can significantly impair an individual's daily life and self-esteem. The exact causes remain elusive, but a combination of genetic, psychological, and environmental factors may contribute to its development. Statistically, around 3.5% of the population will experience trichotillomania at some point in their lives, with many individuals also facing mental health challenges such as anxiety and depression. The shame and isolation often associated with this mental disorder can exacerbate the condition, making awareness and understanding crucial for those affected.

Recognizing the symptoms is vital for early intervention. Individuals may experience notable hair loss, including bald spots and uneven growth, which can trigger feelings of embarrassment and social withdrawal. The urge to pull often arises in response to stress or boredom, creating a vicious cycle that can be difficult to break. By fostering a deeper understanding of trichotillomania's causes and symptoms, we can better support individuals in their journey toward recovery and encourage open conversations about this often-stigmatized condition.

The Importance of Community for Help with Trichotillomania Compulsion

Finding a support group with others who live with the stigma of Trich, an OCD-related disorder is important. There are many Facebook groups, foundations, salons, and barbershops that will help you find others with Trich and share your emotional distress. Whether you are pulling for the first time or a long time, you will find solace with others who understand or have trichotillomania.

Behavioral Strategies That Work

Managing trichotillomania, specifically in the treatment of trichotillomania, involves a multifaceted approach, integrating self-care strategies and seeking professional help that empower individuals to regain control over their behavior. Here are some effective techniques and different ways to help manage this condition.

1. Deep Breathing: Practicing deep breathing exercises can significantly reduce anxiety and stress levels, which are common triggers for hair pulling.

2. Mindfulness Practices: Engaging in mindfulness helps individuals stay present and aware of their urges, allowing them to make conscious choices rather than succumbing to automatic behaviors.

3. Creating a Care Team: Collaborating with therapists, support groups, and trusted friends or family members can provide a strong support system and accountability.

4. Keeping Hands Busy: Utilizing fidget toys, stress balls, or engaging in crafts can redirect the compulsion to pull hair and keep hands occupied.

5. Developing New Routines: Establishing healthy daily routines can minimize stress and boredom, which often lead to hair-pulling episodes.

By implementing these self-care strategies, individuals can effectively manage their urges to pull hair while fostering a supportive environment conducive to recovery.

Practice Mindfulness to Manage Urges

Mindfulness is a powerful technique that can significantly aid in managing the urges associated with trichotillomania. By cultivating an awareness of the present moment, individuals can learn to recognize the initial signs of hair-pulling urges without judgment. This awareness allows for an emotional distance from those impulsive feelings, providing a clearer perspective on the desire to pull hair. Practicing mindfulness, as found on the internet, can involve simple exercises such as focusing on breath or engaging in body scans, which can help ground individuals during moments of heightened anxiety or stress. Over time, this consistent practice can help develop healthier coping mechanisms, making it easier to resist the urge to pull.

Incorporating mindfulness into daily routines can also facilitate the identification of triggers that lead to hair pulling. By observing thoughts and feelings that arise before the urge, individuals can begin to understand patterns in their behavior. Journaling about these experiences can further enhance self-awareness and lead to insights about emotional states that prompt pulling. Through mindfulness, the focus shifts from the act of pulling to the emotional context surrounding it, fostering a greater sense of control and self-compassion.

Ultimately, the practice of mindfulness can help individuals manage their urges more effectively, leading to a reduction in hair-pulling episodes. With patience and consistency, mindfulness can become a valuable tool in the ongoing journey toward healing and recovery from trichotillomania.

Trichotillomania Diagnosis and Classification

Trichotillomania is classified as an impulse control disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). To diagnose trichotillomania, mental health professionals will evaluate a person's symptoms, which typically include an irresistible urge to pull out hair, attempts to stop pulling that are unsuccessful, and the distress caused by hair pulling behaviors. It's essential to differentiate trichotillomania from other medical and mental health conditions that may cause similar symptoms. Diagnosis involves a comprehensive assessment, including a thorough history of hair-pulling behaviors, any co-occurring disorders, and the overall impact on the individual's life. Recognizing the nuances of trichotillomania is vital for developing effective treatment plans tailored to each individual's needs, referenced in the statistical manual of mental disorders.

Criteria for Diagnosis

Description

Hair pulling behavior

Recurrent pulling out of hair, leading to noticeable hair loss

Inability to stop

Persistent efforts to decrease or stop hair pulling have been unsuccessful

Distress

The behavior causes significant distress or impairment in social, academic, or other areas of functioning

Exclusion of other causes

Hair pulling is not better explained by another mental disorder or medical condition

Identifying and Disputing Negative Thoughts Related to Hair Pulling

Identifying and disputing negative thoughts is a crucial step in managing trichotillomania. Individuals often experience automatic negative thoughts that can intensify the urge to pull hair. These thoughts may include feelings of shame, self-blame, or hopelessness, which can create a cycle of negative emotions. By becoming aware of these negative thought patterns, individuals take the first step toward challenging and reframing them. Journaling can be a beneficial practice in this regard, allowing individuals to write down their thoughts before and after pulling episodes, identifying recurring themes or triggers that exacerbate their condition.

Once these negative thoughts are identified, individuals can work on disputing them through cognitive restructuring techniques. For instance, if someone thinks, "I am a failure because I can't stop pulling my hair," they can reframe that thought to: "I am learning to manage my behavior, and it's okay to seek help after a bad haircut." This shift in perspective can alleviate feelings of guilt and shame associated with hair pulling, fostering a more positive self-image. Practicing this cognitive restructuring regularly can help build resilience against negative emotions, ultimately reducing the compulsion to pull hair.

Engaging in therapy, particularly cognitive-behavioral therapy (CBT), can also provide structured support in identifying and disputing these negative thoughts. Therapists can guide individuals through exercises that challenge these harmful beliefs and help develop healthier coping strategies. By addressing negative thoughts, individuals can cultivate a more compassionate and understanding relationship with themselves, which is essential for long-term recovery from trichotillomania.

Emotional and Psychological Impact of Trichotillomania

The emotional and psychological impact of trichotillomania is profound, often leading to feelings of shame and guilt. Individuals may feel embarrassed about their hair loss, which can hinder their self-esteem and confidence. The repetitive nature of hair pulling can serve as a coping mechanism for stress or anxiety, but over time, it can exacerbate these feelings, creating a vicious cycle. Many individuals report experiencing social withdrawal or avoidance of social situations due to their condition, further intensifying their emotional struggles. The psychological effects of trichotillomania can manifest as anxiety, depression, or even obsessive thoughts related to their hair-pulling behavior. Seeking professional support is essential for addressing these emotional challenges and developing healthier coping strategies, ultimately aiding in the recovery process.

Can I Completely Stop Hair Pulling?

The journey to completely stop hair pulling can be challenging, but many individuals find that significant progress is achievable over time. While some may question whether they can attain complete remission, it is crucial to recognize that managing trichotillomania is often a gradual process. Many individuals experience significant reductions in their pulling behaviors, with some achieving near-complete cessation of hair pulling after consistent effort and engagement with appropriate therapeutic techniques. For instance, I encountered individuals who were past 62 years of age, reinforcing the idea that it's never too late to seek help. The key is to focus on progress rather than perfection, understanding that relapses may occur, but they do not signify failure.

Remission from trichotillomania typically requires a multifaceted approach, combining therapeutic interventions, self-awareness practices, and support systems. Adopting strategies such as mindfulness, habit reversal therapy (HRT), and cognitive-behavioral techniques can help individuals navigate their urges more effectively. While it may take much time to reach a point of remission, commitment to these practices can lead to lasting improvements in managing hair-pulling behaviors. With patience and dedication, individuals can work towards a life where trichotillomania no longer dominates their daily experiences.

Conclusion

I love being part of a community where we can help each other, I welcome your tips or questions, so feel free to comment below. I address each comment and will share links and advice.

Note: Unlike traction alopecia, alopecia areata, fungal infections, thinning hair, and other autoimmune diseases where balding spots or female pattern baldness occur, Trichotillomania is a disorder characterized by physically removing hair follicles. Our approach considers the full spectrum of hair loss, but our approach to Trichotillomania is unique and specific with the aim to build stronger hair and encourage hair growth.