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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 20,855 times.
Hair pulling syndrome is a term that describes the habitual urge to pull out hair, eyebrows, or body hair in general. The habit of pulling hair leaves patchy patches of skin on the head, even people with this syndrome go as far as to try to hide those bald patches. [1] X Sources of Study About one percent of the adult population is diagnosed with hair loss syndrome, with the majority of patients being women. [2] X Research Sources Snorrason, I., Berlin, GS, & Han-Joo, L. (2015). Optimizing mentalpogical interventions for trichotillomania (hair-pulling disorder): an update on current empirical status. Psychpogy Research & Behavior Management, 8, p.105-113. People usually begin the habit of pulling their hair in their early teens, although in some cases it happens earlier or later. When accompanied by depression, this habit can adversely affect performance in social and work life. [3] X Research Sources Tung, ES, Flessner, CA, Grant, JE, & Keuthen, NJ (2015). Predictors of life disability in trichotillomania. Comprehensive Psychiatry, 56, 239-244. You often feel helpless when you can’t fight hair pulling syndrome, but the condition is actually completely treatable.
Steps
Recognizing the Motivating Cause
- Over the course of two weeks, you record the times you catch yourself pulling your hair. Take note of what happened before pulling your hair and how you felt at that moment.
- When you realize this, you’ll be better off the next time you’re nervous, which is to adopt a different coping strategy that puts you at ease and turn it into a natural way to interact with the rest of your anxiety. because he chose to pull his hair out.
- There are three obvious stages that victims of hair loss typically go through, but not all of them go through all of them. You may only see one or a few of them: [5] X Research Source Dr. Pamela Stephenson-Connply, <i>Head Case: Treat yourself to better mental health</i>, p. 207, (2007), ISBN 978-0-7553-1721-9
- 1. At first you feel stress accompanied by a desire to pull out a few hairs.
- 2. You start pulling your hair. The feeling is very pleasant, like being relieved and a bit euphoric.
- 3. When you have finished spitting you feel guilt, regret and shame. You try to hide the bald patches with scarves, hats, wigs etc. But in the end they still show up in front of everyone, and now you have a tendency to hide. Many times you feel extremely embarrassed.
- One way to address this motivating factor is to reshape your perception of that hair type. No hair is inherently bad, it all serves its own purpose. Trying to change your way of thinking can help reduce the urge to do this habit.
- One study found that over two-thirds of victims experienced at least one major life event, and one in five were diagnosed with a post-traumatic stress disorder. [7] X Research Source Dr. Pamela Stephenson-Connply, <i>Head Case: Treat yourself to better mental health</i>, p. 207, (2007), ISBN 978-0-7553-1721-9 This leads to the conjecture that pulling their hair is a way for them to self-soothe.
Developing Tactics Against Hair Pulling
- After counting the number of hairs pulled, did that fact-check result surprise you? How long did it take you to pull all that hair out, is it more than you think? [10] X Research Sources Snorrason, Berlin, & Han-Joo, 2015
- Take a few minutes to clear your mind of all thoughts.
- Draw or scribble on paper
- Draw a picture
- Listen to music related to the feeling at that time
- Call you
- Volunteer
- Cleaning
- Play video games.
- You can even stick sticky notes in places where you often pull your hair, which is also a way to remind you to stop.
- Of course for many people it’s not just about finding and avoiding the cause; but in some cases, the reluctance to pull out hair stems from reasons such as: changing schools, being abused, recognizing a new gender, family conflict, death of a parent, or a change puberty hormones. These are factors that are difficult or even impossible to avoid. If you find yourself unable to stay away from your triggers for the reasons listed above or otherwise, try to find ways to accept them, limit your habits, and make a list of people who can help you cope. with this syndrome.
- You also have to be on the lookout for products that promise to work quickly. Treatments that promise immediate results are often unreliable, as hair pulling cannot be cured overnight.
- You can ask your doctor to prescribe a numbing medicine to use on your head, which is useful if the cause of the hair pulling is “itching” or a confusing feeling on the head. In a study of a 16-year-old girl, it was found that the temporary use of numbing cream combined with psychotherapy successfully treated this girl’s hair pulling behavior. [12] X Research Source Dia, DA (2008). “I can’t stop pulling my hair!” Using numbing cream as an adjunct treatment for trichotillomania. Health and Social Work, 33(2), 155-158.
Self-Acceptance and Enhancing Self-Esteem
- To perform the awakening technique you sit quietly in a comfortable place and breathe deeply. Inhale while counting in your head from one to four, hold your breath for the next four counts, and exhale for the same four counts. During such breathing your mind begins to wander, accept them without judgment and let the thought flow gently. Continue to pay attention to the breath.
- You should remember you are a wonderful and special person, people love you and this life is priceless. No matter what others say, you still have to love yourself.
- For example, you might have the thought, “I don’t have anything good to say, so it’s easy to understand why others think I’m pitiful”. Grab those bad thoughts and work to change them by self-regulating. Tell yourself, “Sometimes I don’t have much to say, but that’s okay. I don’t have to entertain others, or lead this talk.”
- Replace critical thinking with constructive thinking. The following example is a critical thought: “I won’t be able to go out to dinner with everyone anymore. The last time I went out to eat with them, it was a shame because I said things that upset everyone. I am stupid”. You replace it with a more constructive thought: “I’m embarrassed about last night’s dinner, I know I made a mistake but it’s okay. I’m not stupid, I’m just confused because I’m so honest.”
- As you practice capturing and changing those thoughts, you’ll notice a boost in self-esteem along with confidence. [16] X Research Sources Jongsma, AJ, Bruce, TJ, & Peterson, LM (2006). The complete adult psychotherapy treatment plan. Hoboken, NJ : John Wiley & Sons, Inc.
- If you can’t think of what to write, talk to a close friend or family member. They can suggest you. No achievement is so small that it’s not worth writing down, just put them all on the list.
- Learn to say no. If someone asks you to do something you don’t want to do, affirm this desire by saying no.
- You don’t have to please them. Don’t do things just to get approval from others. You have to find out what is really important to YOU, ask for what you want.
- Use “I” statements. This way of speaking helps you convey a message that asks them to take responsibility for their feelings and reactions. For example, instead of saying, “You never listen to me,” you should say, “I feel ignored every time I talk because you keep looking at your phone.”
Reduce stress
- Make a list of the causes of your stress. It can be big issues like money and work, or just small things like having to wait a long time to check out at the supermarket. While you can’t avoid all the things that stress you out, at least reduce your exposure to them.
- Tighten the muscle for six seconds and then release it for the next six seconds. Pay close attention to the relaxation of each muscle.
- Perform from head to toe, until you feel the whole body relax.
- You should meditate in a quiet place sitting or lying down. Start breathing deeply and slowly. You should also try visualization meditation, which means imagining a peaceful place like a beach, a winding river, or a forest.
- If you have trouble sleeping, try listening to soft music before bed. Do not use devices with screens for at least 15 minutes before going to bed.
- You don’t have to jog for an hour every day, but you can join the exercise method you like. It can be yoga, martial arts or other activities, even gardening adds energy to the spirit.
Find Support
- You can also tell friends or family about the causes of hair pulling. That way they will remind you every time they realize you’re about to pull out your hair. They also help you find an alternative to hair pulling.
- Ask friends and family for emotional support when they see you successfully adopting an alternative behavior. [21] X Research Sources Snorrason, Berlin, & Han-Joo, 2015
- If this person can’t help you feel better, find another professional. You don’t have to follow a doctor or specialist. It is important that the person understands you and solves your problem.
- Treatments that may benefit you include behavioral therapy (especially habit reversal training), psychotherapy, psychodynamic therapy, hypnotherapy, and behavioral therapy. cognition and antidepressants. [22] X Research Source Dr. Pamela Stephenson-Connply, <i>Head Case: Treat yourself to better mental health</i>, p. 209, (2007), ISBN 978-0-7553-1721-9
- In the United States, for example, there is a company called Seven Counties Services that provides a toll-free support hotline. [24] X Research Sources
Diagnosing Illness
- Chew or eat hair after plucking.
- Rub the strand of hair over your lips or face.
- Feeling very tense right before pulling your hair or when resisting the behavior.
- Comfort, satisfaction, comfort when pulling hair.
- Pulling out your hair without realizing you’re pulling it (called “automatic” or unconscious hair pulling).
- Know you’re pulling your hair out on purpose (called “focused” pulling). [25] X Research Sources Tung, ES, Flessner, CA, Grant, JE, & Keuthen, NJ (2015). Predictors of life disability in trichotillomania. Comprehensive Psychiatry, 56, 239-244.
- Use tweezers or other tools to pull out the hair. [26] X Research Sources Snorrason, I., Berlin, GS, & Han-Joo, L. (2015). Optimizing mentalpogical interventions for trichotillomania (hair-pulling disorder): an update on current empirical status. Psychpogy Research & Behavior Management, 8, p.105-113.
- Loss of hair is obvious due to frequent hair pulling.
- Patches of bald skin on the head or elsewhere on the body.
- Eyelashes or eyebrows are sparse or even absent.
- Infected pores.
- Monitor the above behaviors over several days to determine if it’s a habit. You need to pay attention to when and how often you do those habits.
- However, it is difficult to say which disease was the primary cause. Is hair loss a cause of depression, because you feel so embarrassed that you often want to hide from others and avoid fun activities? [28] X Research Source Dr. Pamela Stephenson-Connply, <i>Head Case: Treat yourself to better mental health</i>, p. 207, (2007), ISBN 978-0-7553-1721-9
- Usually, to successfully treat hair loss you have to treat the diseases that come with it. [29] X Research Sources Keuthen, NJ, Altenburger, EM, & Pauls, D. (2014). A family study of trichotillomania and chronic hair pulling. American Journal of Medical Genetics. Part B, Neuropsychiatric Genetics: The Official Publication of the International Society of Psychiatric Genetics, 165B(2), 167-174. doi: 10.1002/ajmg.b.32218
- Brain scans show that people with hair pulling syndrome have abnormalities compared to normal people. [32] X Research Source Dr. Pamela Stephenson-Connply, <i>Head Case: Treat yourself to better mental health</i>, p. 207, (2007), ISBN 978-0-7553-1721-9
Warning
- Abuse of drugs or alcohol can result from hair pulling, as the person wants to find a way out of shame, unhappiness, or guilt. [33] X Research Source Dr. Pamela Stephenson-Connply, <i>Head Case: Treat yourself to better mental health</i>, p. 207, (2007), ISBN 978-0-7553-1721-9 If you think you are starting to have a tendency to drink a lot of alcohol or use drugs, get help right away.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 20,855 times.
Hair pulling syndrome is a term that describes the habitual urge to pull out hair, eyebrows, or body hair in general. The habit of pulling hair leaves patchy patches of skin on the head, even people with this syndrome go as far as to try to hide those bald patches. [1] X Sources of Study About one percent of the adult population is diagnosed with hair loss syndrome, with the majority of patients being women. [2] X Research Sources Snorrason, I., Berlin, GS, & Han-Joo, L. (2015). Optimizing mentalpogical interventions for trichotillomania (hair-pulling disorder): an update on current empirical status. Psychpogy Research & Behavior Management, 8, p.105-113. People usually begin the habit of pulling their hair in their early teens, although in some cases it happens earlier or later. When accompanied by depression, this habit can adversely affect performance in social and work life. [3] X Research Sources Tung, ES, Flessner, CA, Grant, JE, & Keuthen, NJ (2015). Predictors of life disability in trichotillomania. Comprehensive Psychiatry, 56, 239-244. You often feel helpless when you can’t fight hair pulling syndrome, but the condition is actually completely treatable.
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