How to Stop Pulling My Hair: What Works for Trichotillomania

How to Stop Pulling My Hair: What Works for Trichotillomania

Trichotillomania (pronounced “trik-o-til-o-MAY-nee-uh”) is a condition where you feel a strong urge to pull out your hair. It most often affects the scalp but can involve eyelashes, eyebrows or other body hair. If you’re asking, “how to stop pulling my hair,” you’re not alone—up to 1–2% of people experience this at some point. The good news is that several evidence-based approaches can help you reduce or stop hair pulling and improve your quality of life.

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Understanding Trichotillomania

Trichotillomania is classified as an obsessive-compulsive and related disorder. Key features include:

• Repetitive hair pulling that you feel driven to do or can’t resist.
• Tension just before pulling and relief or gratification afterward.
• Noticeable hair loss, distress, or problems in social, work, or home life.

While the exact cause isn’t fully known, a mix of genetic, biological and environmental factors plays a role:

• Family history of similar behaviors
• Imbalance in brain chemicals (neurotransmitters)
• Stress, boredom or certain cues (like feeling tense or seeing loose hairs)

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Identifying Your Triggers

Pinpointing what leads you to pull is a crucial step in learning how to stop pulling your hair. Common triggers include:

• Emotional states: anxiety, frustration, boredom or loneliness
• Environmental cues: watching TV, reading, working on a computer
• Physical sensations: feeling of an uneven hair or scalp irritation

Keep a simple log for a week or two. Note:

• What you were thinking or feeling just before pulling
• Where you were and what you were doing
• How long the episode lasted

This self-monitoring can shine a light on patterns that you can then address directly.

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Self-Help Strategies

Once you know your triggers, you can start practicing strategies at home. These techniques can help you ride out urges without pulling.

1. Habit Reversal Training (HRT)

A cornerstone of treatment, HRT has two main parts:

• Awareness training: Learn to notice the earliest signs of an urge—tension in your hands, a mental cue like “I need to pull.”
• Competing response: Develop an alternative action that is incompatible with pulling (e.g., clenching fists, squeezing a stress ball, playing with a fidget toy).

2. Stimulus Control

Change your environment to make pulling harder:

• Wear gloves, bandages or a hat when you’re most vulnerable
• Sit on your hands or hold a textured object whenever you watch TV or surf the web
• Keep a “pull-free” zone: a comfortable chair or area where you practice relaxation without access to hair

3. Stress Management

Since stress often triggers pulling, build in daily routines that reduce tension:

• Deep breathing or progressive muscle relaxation
• Mindfulness meditation or guided imagery
• Regular exercise—even a 10-minute walk can break the cycle of tension

4. Cognitive Strategies

Challenge unhelpful thoughts like “I’ll never stop” or “I deserve to pull.” Try:

• Thought records: Write down the negative thought and then list evidence for and against it.
• Positive self-talk: Replace “I’m helpless” with “I’m learning to cope differently.”

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Professional Treatments

When self-help isn’t enough, seek evidence-based therapies:

Cognitive Behavioral Therapy (CBT)

• Focuses on identifying and changing the thoughts and behaviors that fuel hair pulling.
• Often includes HRT as a core component.

Acceptance and Commitment Therapy (ACT)

• Teaches you to observe urges without judgment and commit to actions that align with your values.
• Helps you develop psychological flexibility in the face of pulling urges.

Medications

While there’s no drug specifically approved for trichotillomania, some medications used for related conditions can help:

• Selective serotonin reuptake inhibitors (SSRIs)
• N-acetylcysteine (an over-the-counter supplement with some supportive research)
• Other off-label options under a doctor’s supervision

Support Groups

• Online forums or local groups let you share struggles and successes.
• Knowing you’re not alone can motivate you to stick with coping strategies.

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Tracking Progress

Record your daily pulling behavior—ideally the same log you started for triggers. Celebrate small wins:

• Fewer episodes per day
• Shorter pulling sessions
• More pull-free hours or days

Positive reinforcement, even for minor improvements, can keep you motivated.

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When to Seek Immediate Help

Most cases of trichotillomania aren’t life-threatening, but complications can occur:

• Infection or scarring of the scalp
• Severe hair loss leading to social isolation or depression

If you notice any unusual pain, fever around the pulling site, or thoughts of harming yourself, speak to a doctor right away.

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Free Symptom Check

Not sure if what you’re experiencing is trichotillomania? Consider a free, online symptom check, using the doctor approved Ubie Symptom Checker to guide you toward next steps in care.

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Take the Next Step

Learning how to stop pulling your hair is a journey. It often takes time, patience and a combination of strategies. If you’re struggling:

• Reach out to a mental health professional trained in habit-reversal or CBT
• Discuss medication options with your doctor
• Lean on friends, family or support groups for encouragement

Remember, trichotillomania is a recognized condition—not a personal failing—and help is available. Always speak to a doctor about anything that could be life-threatening or serious. With the right tools and support, you can regain control and reduce or stop hair pulling for good.