5 Strategies for Managing Trichotillomania Triggers
An impulse control disorder called trichotillomania is typified by hair pulling, which often leaves patches of bald skin behind. It may be brought on by anxiety or depression, among other mental health issues. It can be hard to stop pulling, so your doctor might prescribe medication or other treatments like habit reversal therapy or cognitive behavioral therapy.
Make a Plan to Change Your Triggers
Triggers can have a variety of effects on our mood and behavior. Whether you are experiencing a physical response (like heavy breathing or sweating) or a psychological reaction (such as feeling powerless or fearful), understanding and managing your triggers can help prevent them from making you act in harmful ways.
It’s essential to seek professional guidance to identify your triggers and work on strategies for dealing with them. The website https://www.kairoswellnesscollective.com/trichotillomania can help you explore your triggers more deeply and detect patterns so you are better equipped to take action when they occur. Regular mindfulness practice can also improve self-awareness and allow you to spot triggers more easily. It can be as simple as adding the “Write in My Journal” habit to your Fabulous routine.
Make a Plan to Change Your Mood
Most moods come and go, but some stick around longer than others. If you’re feeling down for an extended period, it might be time to talk to a professional.
Researchers aren’t sure what causes trichotillomania, but it may be genetic or caused by stress, anxiety, or depression. Certain events, like hormonal changes during menstruation for some women, can also trigger it.
A therapist can help you change your mood by teaching you strategies for dealing with your triggers and stopping the hair-pulling behavior. These include habit reversal training, which involves replacing your hair-pulling behaviors with healthy ones, such as clenching your fists or tapping your fingers. A therapist can also teach you relaxation and mindfulness techniques, often helpful for people with trichotillomania.
Make a List of Your Triggers
A wide variety of things can trigger trichotillomania. The triggers can be specific, such as tension before a session of hair pulling, or they may be more general, such as boredom. Feelings of anxiety or embarrassment can also trigger it. People who pull their hair may feel shame or guilt about the behavior. It can lead to problems functioning at work, school, or relationships.
The symptoms of trichotillomania can look a lot like the symptoms of Obsessive Compulsive Disorder (OCD). A mental health specialist can assist in determining whether or not trichotillomania is the source of your issues and can offer treatment.
Make a Plan to Deal with Your Triggers
Many things, such as stress, anxiety, depression, changes in hormone levels, or a change of routine, can trigger trichotillomania. It can also result from a physical event, such as a car accident or a new job.
The disorder causes people to compulsively pull out their hair, often from the scalp, eyelashes, or eyebrows. Still, it can also be pulled from other body parts, including the armpits and genital area. Pulling is often done without conscious intention and can be difficult to stop.
You can learn effective coping mechanisms from a therapist. These may include habit reversal training, which involves substituting other behaviors when you want to pull your hair. It could involve clenching your fists, journaling, or cognitive therapy to help you understand and change the distorted beliefs that trigger your hair-pulling.
Make a Plan to Change Your Environment
People with trichotillomania often have to hide their hair pulling from others. They might wear hats, use makeup to cover up bald patches or bald spots on their scalp, and avoid social situations that might make them self-conscious about their appearance. It can have a lot of emotional and psychological effects, especially if they are struggling with low self-esteem.
Therapists can assist individuals in learning alternative coping mechanisms for when they feel the impulse to pull out their hair, such as habit reversal, which involves practicing healthier, less damaging behaviors like biting their nails or clenching their fists rather than pulling out hair. They may also use cognitive therapy to examine and change their beliefs that lead to the behavior.
Our environment influences us far more than we realize. Changing your environment can be a great way to nudge yourself towards making healthy choices and forming new habits.