Trichotillomania

Hi, Chloe. I'm having a hell of a time managing my OCD (and I'm in a major crises now) but I did get total control over my decades old habit of twisting and pulling out the hair on my head and private area. Started as a child, now welll into my 50's...have bald spots, even as a child) I had a very hurtful incident where I pulled out a lot of hair about 18 months ago or even longer. I was so hurt I was determined to stop from ever doing it again. So I just stopped. But that's not the end of the story because, c'mon, I knew the pain would fade and I would start twisting and pulling again. But I saw a new therapist and I noticed something about her: she frequently played with a toy with her hands. In one session she was even running her hands through beads in a plastic container. It's what she does to help with her anxiety, she doesn't have trichotillomania. And it dawned on me: we are made (many of us, anyway) to keep our hands busy whether we have trich or not. So I got stuff to play with my hands like a small slinky and rubber stick that I got from a DBT support group and a hand toy I got from Walgreens (a drug store). On very rare occasion I catch myself when my fingers are on my head and I remove my fingers IMMEDIATELY because I don't ever have to go back to that again. Nothing felt as good and relaxing as playing with my hair. Now that I have found substitutes and have stopped playing with my hair for a long time I no longer miss playing with my hair and I know it will stay that way as long as I remain on guard should my hands ever end up on my head or private area. I can only hope that helps. Remember we are made to keep our hands busy so find toys and get busy 🙂 even when you're around others if need be and the habit of trich will fade away.

I suffer as well and one thing I've talked about in therapy is trying a competing response when you feel the urge or notice you're already pulling. The above is also great. Try to keep your hands (and mind) busy with another task. I've been working on an embroidery project while I watch TV or listen to an audio book and that has helped. Also adding something you can say to yourself aloud or in your head to interrupt the compulsion. I've tried funny quotes from shows I enjoy to try and laugh while also interrupting the thought. I love Bobs Burges and when I feel my hand going to my scalp I say in my head in Linda's voice, "Hello, Bobs Burgers". Her characters voice makes me laugh and it helps to remind me to put my hands down and stop pulling. I hope this helps!