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Ten things that we can do

It is encouraging to note that we are not alone with this condition, and the best estimates are that here are tens of millions of sufferers worldwide. References have been found in Shakespeare, and in ancient writings hundreds of years before him. Trichotillomania was formally described and named in medical literature over a hundred years ago.

Simple and long term solutions have remained elusive for most people. However, here are things that we can do to ease our situation and feel a lot better about it.

  1. Find out more from experts
    There are books, websites, medical resource centres etc, with material prepared by expert staff. This is an excellent way to learn more about the condition.
  2. See our local doctor
    Our doctor may not have heard of Trichotillomania, but may be happy to do some research, or can refer us to specialists. We can also get help if there are associated conditions, such as depression.
  3. Keep a diary
    This will help trace associations with particular foods, situations or thoughts, e.g. watching TV; reading; anxieties about particular people; boredom.
  4. Check our level of exercise and amount of sleep
    Make sure that we have a pattern of regular exercise and restful sleep. This will help us cope with ongoing and difficult situations.
  5. Check our diet
    Make sure that we get a well balanced and healthy diet. Is our condition exacerbated by possible food culprits such as coffee, coke, chocolate, legumes, or eggs?
  6. Contact fellow sufferers
    Share with others in self-help groups, chat rooms, email exchanges, by phone, etc.
  7. Talk about it
    Talking with significant people in our life often results in helpful suggestions and meaningful support; even if we can only share some aspects. The family pet can also be surprisingly wise in such situations!
  8. Plan ahead
    Anticipate difficult situations and take steps to minimize the risk. Have strategies ready to deal at once with binge episodes of hair-pulling. Call a friend, wash our hair, etc.
  9. Accept the current situation for what it is
    It is natural to berate ourselves for what we might see as a constant failing. But it is more helpful to be gentle in our self-talk. We can then set about looking for whole or part solutions to ease the situation.
  10. Resolve to do what we can
    These are things that we can do which will often turn an out-of-control situation into a manageable one. This puts us back in control, and allows us to resume a normal life.
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