Posted on February 13, 2021
Trigger warning for Trichotillomania/hair pulling. Please don’t read this if this is something that will upset or trigger you. I only want this to be helpful, never harmful.
Having just written about some of the things that can trigger episodes of Trichotillomania, I wanted to post a list of ideas that have the potential to help someone struggling with hair pulling. There are lists all over the internet with various collections of ideas but I felt that it would be irresponsible to post about the triggers of Trich without offering some kind of help, especially the kind of help that you can practice yourself without having to wait to see a specialist (although I would encourage you to seek out professional support as well). These aren’t cures obviously – there are currently no proven cures for Trichotillomania – but numerous accounts have shown that many of these strategies have helped people manage and reduce their urge to pull, which is obviously a big deal. I also wanted to share which strategies have helped me – if you relate to other things that I’ve posted maybe they’re a good place to start.
There are a number of things I want to mention before getting into this list:
Now, onto the list…
* = I’ve tried this.
** = I’ve tried this and it helped.
(I wore a hat for months, possibly more, consistently – to the extent that it’s become part of my look as a singersongwriter and I have been recognised because of it – and that helped me stop pulling for over a year. However, as I said earlier in the post, when I started pulling again, it didn’t help because I started pulling from a different area of my scalp.)
(These fidget toys are my personal favourites. I have more that I’m slowly donating to family and friends and acquaintances who have expressed interest in them. Personally I prefer plastic over metal because the metal toys make my hands smell. I also prefer the ones with buttons etc, rather than ones that you squeeze, like stress balls. But different fidgets appeal to different people).
(There are multiple phone apps that count days; it mostly comes down to whether there are any extra features that might help you, what kind of aesthetic you prefer, and whether you feel you need one that you’d have to pay for.)
(Hairs with a coarse texture is a really trigger for my pulling so I’ve been searching for a good product that at least reduces that problem for years. I love Aussie’s Miracle Moist Collection – the shampoo, conditioner, conditioner spray, and the 3 minute deep conditioner – because it makes my hair really sleek. It’s the best product I’ve found. I am trying to find a vegan, cruelty-free replacement but I do have to balance that search with how bad my Trich is and the state of my finances. I’m determined to keep looking though.)
(I had a spinner ring for several years that I adored. It was silver with elephants on it and I was constantly wearing it and spinning the outer band. But recently it broke and the replacement isn’t quite the same: it isn’t as comfortable and so I don’t wear it as much.)
My latest strategy has been to use a strip of elastic (like the kind used in clothing or sewing) and attach one end to my portable desk, the other loosely around my wrist. Technically I can still reach my hair if I really try but it’s awkward and uncomfortable and so far, just the sensation of the elastic pulling against my wrist has stopped me trying to pull. It hasn’t been long so I don’t know how successful it will be long term but it seems to be working so far.
It’s also worth mentioning that there are therapies, and then issue specific therapies within those therapies, such as Habit-Reversal Therapy (several studies from 1980 concluded that it had a 90% symptom reduction rate), which was born out of CBT. Hypnotherapy has also shown results for some people. However, access to CBT can take a long time via the NHS and these therapies can become incredibly expensive if you venture into the world of private healthcare.
There are also support groups, both online and in person (although not currently due to the COVID-19 pandemic). Search out Trichotillomania organisations and charities for general online support groups. You can also search for Facebook groups for both general and location specific support groups. I can’t speak to the effectiveness of these as I’ve never personally used them – I didn’t personally feel that that sort of support was one that would be helpful – but I know they make many people feel less alone and allow people to share tips and strategies.
I hope this list has been informative. Hopefully some of these tips have been or will be helpful. At the very least, it’s a varied collection of things to try. If you’re struggling with Trichotillomania, I’m thinking of you and I hope that something on this list will help.
Category: about me, anxiety, body image, emotions, mental health, research, therapy, tips, treatment, trichotillomania Tagged: bfrb, body focused repetitive behaviours, cbt, cognitive behavioural therapy, fidget toy, fidget toys, habit reversal therapy, hair, hair pulling, hrt, hypnotherapy, nhs, personal experience, strategies, support group, therapy, treatment, trich, trich awareness, trichotillomania, trichotillomania awareness, trichotillomania research, trichotillomania tips, trigger, trigger warning
Posted on February 13, 2021
Trigger warning: This post is dedicated information and experiences with Trichotillomania so if this is a difficult subject for you, please don’t read on. I would hate for you to be triggered. Having said that, immediately following this post will be one on a list of ideas and tips to help with hair pulling.
It’s been a while since I talked about Trichotillomania, whether about my experience or about the disorder in general. I’ve been learning more and more about what triggers me so I thought I’d do some research into triggers more generally and after doing all that reading, I thought I’d collate some of it in case it could be helpful to any of you guys.
Scientists still don’t know what causes Trichotillomania – and other BFRBs (Body-Focused Repetitive Behaviours) – but there are various theories, including:
Pulling can then become a type of addiction. The more a person pulls their hair out, the more they feel the need to keep doing it.
While there isn’t much definitive research into the causes of Trich, we are learning more and more about what drives people to pull once they’ve started pulling, the internal and external triggers that occur right before someone pulls. External triggers include certain people, or places, or situations while internal triggers include certain thought processes, emotional states, or physiological sensations. When the particular trigger (or one of multiple triggers) is experienced, a person who struggles with compulsive hair pulling may be ‘triggered’ to pull. The pulling satisfies something, like creating a feeling of relief or calm for example.
These triggers can be sorted into a multitude of categories, these being some of the most common…
There are two ‘types’ of pulling: focused pulling and automatic pulling.
Some people do one or the other but many people do both.
This is obviously not a medical or scientific guide. I completely encourage you to research the subject further if any of this resonates with you. The NHS, for example, has a great page about Trichotillomania but I wanted to share what I’ve learned while researching and my experience with some of the areas that came up. And as I said at the beginning of this post, I will be sharing a collection of suggestions for managing and potentially reducing your pulling directly after this post.
Category: about me, anxiety, body image, depression, emotions, mental health, research, trichotillomania Tagged: automatic pulling, bfrb, body focused repetitive behaviours, emotional, emotions, external triggers, focused pulling, hair, hair pulling, imperfection, insecurity, internal triggers, perfectionism, personal experience, sensory, sensory information, trich, trich awareness, trichotillomania, trichotillomania awareness, trichotillomania research, trichotillomania triggers, trigger, trigger warning, triggers
Posted on July 18, 2020
On Monday, for the first time in over a hundred days, I left my house.
I was already self isolating when the UK lockdown went into effect. My university classes had moved online, I have friends and family that I could put at risk if I caught the virus, and it generally seemed like the safest, most socially responsible thing to do. Then the lockdown was officially put in place and it was me and my Mum in the house together. Struggling with Chronic Fatigue Syndrome, I don’t go out a whole lot because I physically can’t manage it but I had previously had university classes, seeing friends and family, and swimming at the gym (the only exercise that doesn’t cause me physical pain – probably because it’s non weight-bearing), all of which were suddenly gone. My Mum went out only to food shop and pick up medication prescriptions as necessary.
I’ve only been out once since then and that was to rescue my kitten who got stuck up a tree in a neighbour’s garden – we think she’d been up there for more than twelve hours. And when we did go to get her, all involved socially distanced and wore masks. It was stressful in the face of the virus but my kitten would not come down by herself and we were all getting really worried about her.
Ever since then, I’ve stayed in the house. My mental health has been a monumental struggle during this time, especially my anxiety – to the point that something as simple as laughing from outside or looking through the window at the street can cause severe anxiety and autistic meltdowns. And the longer this goes on, the worse it’s getting. I’m in contact with my psychiatrist, taking my medication, and having online sessions with my therapist but I don’t feel like it’s making much difference to my anxiety.
The easing of lockdown only increased my anxiety. With the scientists and Public Health England still warning of the dangers of Covid, it seemed (and still seems) incredibly irresponsible of the government to be making such changes. When it was announced that hairdressers would be opening on the 4th July, my anxiety sky-rocketed. Ever since the pandemic began moving into Europe, my Trichotillomania has escalated dramatically. It’s been a problem for years but with the recent extreme levels of stress, I’m now pulling my hair out more than I ever have. It’s not only causing pain in my scalp and damage to my hair, it’s also causing terrible pain in the fingers, hand, arm, and shoulder on the side I pull from, as well as tingling and numbness that often doesn’t pass for most of the day. So while I did, of course, want a hair cut (as I think everyone did), I was also desperate for advice and help with this problem. Plus, I go to an independent hairdresser and wanted to support them.
But despite all of that, I just as desperately didn’t want to go. Even with the all the strict safety measures they’d informed their clients of, I still felt overwhelmingly unsafe going out, especially into town. To make it feel more possible, we spoke to them and they arranged my appointment to be as stress free as they could possibly make it: we cancelled the colour to reduce my time there (it felt unnecessary as it was something I could do at home – I’d booked it way back when when it had looked like it would be (or feel) safer, they scheduled my appointment first thing on a Monday morning so the environment would be as clean and safe as possible, and they were happy to have my Mum come with me in case my anxiety got too bad. When we made those arrangements, it felt as good as I thought it was ever going to and we moved on, the appointment still a few weeks away.
But as it got closer, my anxiety grew and grew until I was having panic attacks over it. I didn’t want to go. I really, really didn’t want to go. It felt so unsafe to be going out, even with a mask, gloves, hand sanitiser, and safety measures in place. I didn’t want to go. The anxiety was unbearable and I had multiple awful panic attacks.
In the end, my anxiety just wiped me of all my energy and on the morning of the appointment, I just didn’t know what to do. I had nothing left. So Mum took over, got me up, and took me to the appointment. Even being outside felt terrifying: I felt so unsafe and exposed and vulnerable. We got there and the hairdressers was almost empty, as planned, and my hairdresser was as lovely as always. I’ve been camouflaging my Autism and my anxiety for so long – I’ve spent my life building a mask to help me manage in difficult situations, something that I want to write about more in the future – that most people see the ‘usual’ me but in reality, I was so anxious that I felt like I couldn’t breathe properly (and that had nothing to do with the facemask). I almost destroyed the fidget toy I’d brought with me and the whole experience was just exhausting. It felt like it only added to the trauma of the pandemic and lockdown.
(I do want to make it absolutely clear that that has nothing to do with them as people or a business. It was all about going out and feeling so unsafe outside my house.)
My hairdresser is awesome and so lovely and we had a good conversation about the condition of my hair and the textures that trigger my pulling. We talked about what might improve the condition of my hair and therefore lessen the textures that trigger me, which products might be helpful. So we’ll see how that goes. And simply cutting off the dry ends of my hair will hopefully help with the pulling too.
We were there less than an hour but I was completely exhausted. I was barely functional all day and ended up falling asleep on the sofa at about 10pm, hours earlier than I usually get to sleep at the moment. And it’s taken days to regain enough energy to concentrate and actually do things again. Even now I’m not sure whether I made the right choice or the safest choice but it’s done and I can’t go back and change it. Several people have said to me that going out would make going out again easier but if anything, it’s made it feel even scarier so, for the moment at least, I’m not going anywhere.
The next challenge, I guess, is when gyms reopen. As swimming is the only non-painful exercise I can do, my exercise has been severely limited during lockdown and on a personal level, I’m desperate to get back to it. I love it, I miss it, and I miss how it makes me feel, physically and mentally. But I just can’t imagine how on earth it can be safe. So there’s a lot of investigating to do, a lot of thinking and weighing the pros and cons to do. I’ve never been so jealous of people having their own private pools.
Category: covid-19 pandemic, emotions, mental health, trichotillomania Tagged: actuallyautistic, anti anxiety medication, anxiety, anxiety disorder, asd, autism, autism spectrum disorder, autistic, autistic meltdown, autistic meltdowns, cat, cfs, chronic fatigue, chronic fatigue syndrome, coronavirus, covid-19, easing lockdown, easing of lockdown, energy, exercise, fatigue, fear, gym, hair, hair pulling, haircut, hairdressers, independent business, kitten, lockdown, mask, masks, me, medication, meltdown, meltdowns, mental illness, pain, pandemic, panic attack, panic attacks, phases of lockdown, psychiatrist, risk, salon, self isolating, shielding, social distancing, swimming, therapist, therapy, trich, trigger, trigger warning, triggers
Hi! I’m Lauren Alex Hooper. Welcome to my little blog! I write about living with Autism Spectrum Disorder, as well as several mental health issues. I’m a singersongwriter (and currently studying for a Masters in songwriting) so I’ll probably write a bit about that too.
My first single, ‘Invisible,’ is now available on iTunes and Spotify, with all proceeds going to Young Minds.
I’m currently releasing my first EP, Honest, track by track and all five songs are now available on all major music platforms. However, there’s still more content to come…