Self Help

A good start is to self record when you pull so that you can become more aware of your habit and begin to identify and anticipate possible triggers.  You could design a record sheet like below:

 Time of 
   Day		 Duration

 Number of 
HairsPulled
   Approx

 Strength 
 of the Urge
Scale1-100 

   Location  Feelings  at the time Implements used?
 EXAMPLE        
 8pm  30mins  100  75 (pretty 
 strong)		  Sat on
 sofa 
 watching 
 TV		  Tired, a  
 bit bored		 Tweezers, scissors

Substitutes for Hair Pulling:

Holding and 'playing 'with things with interesting textures eg bubble wrap, silly putty.

Exercise

Relaxation

Support Groups

  • This is a great way of meeting others with similar difficulties, finding support and encourageent, shaare ideas, insights and techniques to stop hair pulling. 
  • They can help reduce shame and isolation, as you discover you are not alone.
  • Support Groups are mostly to be found on the internet.  Throguh this people do arrange to meet up, hold meetings in different parts of the country.
  • If you find others in your area of the country you could look at setting up a group that meets in person.  this is something i would personaly like to see happen and i would be very interested to know of anyone else interested. 
  • A list of links to TTM web based chat rooms, message boards, forums can be found under the Resources section of this website.