Hair pulling anxiety tools
Hair pulling, also known as, Trichotillomania (tri·kuh·ti·luh·may·nee·uh) is a compulsive disorder that affects millions of people worldwide. People with this condition feel an irresistible urge to pull out their hair. Some may pull from the scalp, while others may pull from their eyebrows, eyelashes, or other parts of the body. Hair pulling can cause physical damage, such as bald patches, infections, or scarring. However, it is important to remember that there is also emotional distress that can come from hair pulling, such as low self-esteem, shame, or depression.
At times you may wonder, “What’s wrong with me? Why am I doing this?”
Hair pulling is often triggered by stress, anxiety, boredom, frustration, or negative emotions. Some people pull their hair to cope with these feelings, while others unconsciously pull it out. Hair pulling can become a habit that is hard to break, but please know that there are ways to overcome this challenge.
Below are some tips and tricks that can help you stop hair pulling anxiety and regain control over your behavior.
1. Identify Your Triggers
Triggers are the situations, thoughts, feelings, or sensations that make you want to pull out your hair. One way to discover and remember your triggers is to mindfully watch and keep a journal specifically for your hair pulling. By keeping a journal or using an app, you can track when and where you pull your hair, how you feel before and after, and what triggers you. This can help you become more aware of your patterns and cope with your triggers in a healthier way.
2. Use Alternative Behaviors
Alternative behaviors are actions that you can do instead of pulling your hair. You can use physical behaviors, such as playing with a fidget toy, squeezing a stress ball, or wearing gloves. However, you could also practice using more mental behaviors to cope, such as breathing deeply, counting backwards, or repeating a positive affirmation.
Another option you could try is distraction techniques. These techniques can be helpful, however, it is important that you acknowledge the hair pulling behavior because this will help you identify your triggers and help you realize your struggle. Distraction techniques can include, but are not limited to: listening to music, reading a book, or calling a friend.
Using both physical, mental, and some distraction tools, can help to give you the most variety. It also can help give you multiple skills to battle with, in case you are struggling to just use one. Find the tools that work best for you, and don’t be afraid to switch it up.
3. Practicing Mindfulness
Mindfulness is the practice of paying attention to the present moment without judgment. It can help you reduce stress and anxiety, increase self-awareness, and break the cycle of hair pulling. You can practice mindfulness by meditating, doing yoga, or using apps that guide you through exercises. You can also practice mindfulness in everyday situations by focusing on your senses, your breath, or your surroundings.
4.Exercise
Another tool that you could try is exercise. Many times all our extra energy (or anxiety) builds up. A way to dispel all that energy is to walk, go on a run, dance, or lift some weights. By breaking down that anxiety, you may feel less triggered.
5. Seek Professional Help
If hair pulling is affecting your quality of life, you may benefit from seeking professional help. There are different types of therapy that can help you understand and change your hair pulling behavior, such as cognitive-behavioral therapy (CBT), habit reversal training (HRT), or acceptance and commitment therapy (ACT). You can also join a support group or an online community where you can share your experiences and get support from others who understand what you are going through.
Conclusion: Finding Happiness
Remember that hair pulling anxiety is not something that you have to live with forever. With the right tools, you can stop hair pulling and regain your confidence and happiness. You are not alone. There is hope for recovery.
