How to Deal with Hair Tear Syndrome

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.

Table of Contents

Recognizing the Motivating Cause

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Keep track of when you want to pull your hair out. Consider situations that cause you to pull your hair out. Do you only pull your hair out when you’re depressed? When you’re angry, confused, or upset, do you do that? Understanding what drives the urge to pull your hair can help you find a more effective way to cope.

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.

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Take note of how you feel when you pull your hair out. During your search for a trigger, you must note signs that may be driving this behavior. If you pull your hair out when you’re nervous and thereby help you feel less anxious, that emotional release is the reinforcement that reinforces the behavior. ^{[4] X Research Sources Snorrason, Berlin, & Han-Joo, 2015} Record all emotions during and immediately after plucking.

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.

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Consider where the hair you are pulling is. Do you pull your hair out because you don’t like a certain type of hair? For example, a person feels reluctant to pull out their hair when they discover they have gray hair, and because they don’t like gray hair, “all of them have to go”. ^{[6] X Research Sources Snorrason, Berlin, & Han-Joo, 2015}

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.

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Consider childhood influences. The primary cause of hair pulling syndrome can be genetic or environmental. The researchers found a similarity to the cause of obsessive-compulsive disorder, and they attributed the cause of hair pulling syndrome to turbulent experiences, childhood insecurs, or relationships. not good to parents or caregivers when young.

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.

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Check family history. When looking for the cause of hair pulling syndrome, pay attention to see if anyone in your family has this syndrome, obsessive-compulsive disorder, or anxiety disorder. You have a much higher risk of developing hair pulling syndrome if there is a family history of the condition. ^{[8] X Research Resources 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}

Developing Tactics Against Hair Pulling

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Make your own plan. The “Attention, Containment, and Plan Choice” tactic can help you stop pulling your hair. ^{[9] 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 process requires you to notice when you feel the urge to pull your hair out, and stop that chain of emotions and desires through listening to your thoughts. Positive reminder in mind. Then you choose something else to do, one that feels more comfortable and calm.

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Log or chart the stages of hair pulling. By writing it down you become more aware of the timing, triggers, and effects of this behavior. You need to record the date, time, location and number of hair pulled, tools used to pull. In addition, you also record your feelings and thoughts at that time. Here’s how to express your shame and clearly articulate the impact your hair pulling has on your life in general.

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}

Self-Acceptance and Enhancing Self-Esteem

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Accept current. The habit of pulling hair is often rooted in the thought of rejecting unpleasant emotions or negative emotions. ^{[13] X Research Source} Use awakening techniques to help you confidently accept that negative emotion as a natural part of being human. You don’t have to stay away from them. ^{[14] X Research Source} As the urge to avoid negative emotions subsides, the behavior of pulling hair also decreases.

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.

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Build self-esteem . Many people with hair pulling syndrome also have low self-esteem and low self-esteem. To build self-esteem and self-acceptance use acceptance and commitment therapy (ACT), which is a psychological treatment. This method helps people realize their worth and focus on their goals in life. Building self-esteem is an important step in the healing process.

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.

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Replace negative thoughts with positive thoughts. Negative thoughts about yourself can easily lower your self-esteem and trigger feelings of wanting to pull your hair out. Low self-esteem, fear of failure, and other negative thoughts make you always feel like what you have is not enough. Start changing this mental habit to build and enhance self-confidence. Here are some examples to help you change the way you think about yourself: ^{[15] X Research Sources Jongsma, AJ, Bruce, TJ, & Peterson, LM (2006). The complete adult psychotherapy treatment plan. Hoboken, NJ: John Wiley & Sons, Inc.}

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.}

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Write down your achievements and strengths. Another way to accept your emotions and boost your self-esteem is to write down a list of your accomplishments and strengths, ^{[17] X Research Source Dr. Pamela Stephenson-Connply, <i>Head Case: Treat yourself to better mental health</i>, p. 212, (2007), ISBN 978-0-7553-1721-9} then regularly retrieved and read.

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.

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Learn to communicate assertively. Practicing assertive communication techniques can help you get through situations where you feel challenged. For example:

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

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Eliminate causes of stress. Many patients with this condition feel that stress spurs their desire to pull their hair out. ^{[18] 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} You need to try to reduce stress in your life and learn to manage its causes with more effective techniques.

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.

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Dynamic relaxation method, stretch – relax muscles. You can reduce stress by applying dynamic relaxation, stretching – stretching. ^{[19] X Bourne Research Source , EJ (2010). The anxiety and phobia workbook (5th ed.). Oakland, CA: New Harbinger Publications, Inc.} This technique relieves tension in the muscle, and sends a signal to the body to begin to relax. By tensing and then relaxing your muscles, you slowly bring your body back to a calm state.

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.

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Practice meditation . Meditation is also effective in reducing stress. A regular meditation regimen, or just practicing for 10 minutes a day, also helps to clear the mind and restore energy.

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.

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Get enough sleep. Get into the habit of sleeping on time and getting enough sleep, which means you should get about seven or eight hours of sleep a night at least.

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.

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Do exercise. Research shows that regular exercise can significantly reduce stress. ^{[20] X Trusted Source Mayo Clinic Go to the Source} When you exercise your body produces endorphins that contribute to your feeling of euphoria.

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

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Talk to a close friend or family member. Find someone you can trust and tell them about your hair pulling. If you can’t say it out loud, write them a letter. If you are afraid to talk about your suffering with this illness, at least tell them about your feelings.

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}

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Get help from a mental health professional. A counselor or therapist can also help you cope with the illness. They also deal with depression or other issues that are contributing to self-destruction.

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}

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Refer to medication use. Many medications have been shown to be effective in treating hair pulling syndrome. Specifically, people have used drugs such as Fluoxetine, Aripiprazpe, Olanzapine, and Risperidone. They help regulate chemicals in the brain to reduce anxiety, depression, and other emotions that make you want to pull your hair out. ^{[23] X Research Sources Yazici, KU, & Percinel, I. (2014). Psychopharmacpogical treatment of trichotillomania in an adpescent case: Significant improvement with Aripiprazpe augmentation. Klinik Psikofarmakpoji Bulteni, 24(4), 376-380. doi:10.5455/bcp.201401233912}

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Get help from the support team online or by phone. If you can’t find a counselor directly, you should approach other facilities. The Hair Loss Syndrome Learning Center (US-based) has many online support groups.

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

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Notice actions or reactions that show signs of illness. Hair pulling syndrome is officially classified as a desire control disorder, in the same group as arsonism, obsession with stealing, and gambling addiction. If you have this condition, along with pulling your hair, you often have other typical behaviors, including:

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.}

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.

Steps