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Trichotillomania is a type of impulse control disorder that involves recurrent hair pulling resulting in hair loss, despite repeated attempts to stop. It is also known as hair-pulling disorder. This disorder can affect individuals of any age or gender, although it is more common in females. It can occur on any part of the body where hair grows, but most commonly affects the scalp, eyelashes, and eyebrows.
DSM-5 diagnostic criteria for trichotillomania:
Recurrent pulling out of one's hair, resulting in hair loss.
Repeated attempts to stop or decrease hair pulling.
Hair pulling causes clinically significant distress or impairment in social, occupational, or other areas of functioning.
Hair pulling is not attributable to another medical condition (e.g., dermatological condition).
Hair pulling is not better explained by the symptoms of another mental disorder (e.g., delusions or obsessive-compulsive disorder).
Psychological therapy for trichotillomania:
Several psychological therapies are available for trichotillomania:
Cognitive-behavioral therapy (CBT): This therapy focuses on changing the individual's negative thoughts and behaviors that are associated with hair pulling. CBT can help individuals identify and manage triggers that lead to hair pulling, as well as develop coping strategies to deal with stress and anxiety. CBT usually incorporates exposure and response prevention (ERP).
Habit reversal training (HRT): HRT involves identifying the triggers for hair pulling and replacing it with a more socially acceptable behavior. This therapy includes self-monitoring, awareness training, competing response training, and social support.
Acceptance and commitment therapy (ACT): ACT focuses on accepting the urge to pull hair without acting on it. It also aims to help individuals develop psychological flexibility and mindfulness skills to manage their emotional reactions to hair pulling urges.
Dialectical behavior therapy (DBT): DBT combines individual and group therapy to help individuals manage their emotions and improve interpersonal skills. It includes mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness skills.
Self-help strategies to manage trichotillomania:
Identify triggers: Keep a record of when and where hair pulling occurs to identify triggers.
Develop a routine: Establish a daily routine to help reduce stress and anxiety.
Find a replacement behavior: Replace hair pulling with another behavior, such as squeezing a stress ball.
Wear gloves: Wear gloves or mittens to prevent hair pulling.
Cut hair short: Consider cutting hair short to make it more difficult to pull.
Avoid mirrors: Avoid looking in mirrors to reduce the temptation to pull hair.
Seek support: Join a support group or speak to a therapist to receive emotional support.
Exercise: Regular exercise can help reduce stress and anxiety, which may help reduce hair pulling.
Relaxation techniques: Practice relaxation techniques, such as deep breathing or yoga, to reduce stress and anxiety.
Reward yourself: Reward yourself for not pulling hair to reinforce positive behavior.
Use fidget toys: Use fidget toys, such as stress balls or fidget spinners, to occupy your hands and reduce the urge to pull hair.
Keep hands busy: Keep your hands busy with activities like knitting, drawing, or playing an instrument to prevent hair pulling.
Get enough sleep: Getting enough sleep can help reduce stress and anxiety, which can trigger hair pulling.
Eat a healthy diet: Eating a healthy diet with plenty of fruits, vegetables, and lean protein can help improve overall health and reduce stress levels.
Seek professional help: If self-help strategies are not effective, seek professional help from a therapist or mental health provider who specializes in treating trichotillomania.
