Social Impact of Hair Pulling and Recovery Strategies
- azraalic
- 4 days ago
- 3 min read
You’re Not Alone in Hair Pulling
If you struggle with pulling out your hair, whether from your scalp, eyebrows, or other areas, you know how exhausting it can be. This isn’t just a “bad habit.” It’s called trichotillomania, and it can impact not just your appearance, but also your confidence, relationships, and everyday life.
For many, the hardest part isn’t just the pulling itself. It’s the feelings that come with it. You might avoid social situations, worry about what others will think, or feel frustrated that you can’t seem to stop. These emotions can sometimes lead to even more pulling, creating a cycle that’s tough to break.
But here’s the good news: recovery is possible. With the right support, strategies, and understanding, you can learn to manage urges, feel more confident, and live life more freely.
How Hair Pulling Affects Daily Life
Hair pulling can affect so much more than your hair. People with trichotillomania often describe they:
Feel embarrassed or anxious about their appearance
Get nervous in public or around new people
Struggle when friends or family don’t understand what they are going through
Spend more time alone to avoid questions or comments
These challenges can make life feel smaller than it’s meant to be. But talking about it and hearing from others who understand can help break the shame and remind you that change is possible.
Noticing Your Triggers
One of the first steps in managing hair pulling is figuring out what sparks the urge. Common triggers include:
Stress or Strong Emotions – Feeling anxious, frustrated, or overwhelmed.
Boredom – Pulling while watching TV, scrolling your phone, or daydreaming.
Certain Situations or Places – Sitting at a desk, looking in the mirror, or lying in bed.
When you start to recognize your patterns, you can prepare for those moments and choose a different response. This awareness is a key step toward change.
Treatment and Support
Therapy can be life-changing for hair pulling. Many people find Cognitive Behavioral Therapy (CBT) helpful. It teaches you how to notice the thoughts and feelings that lead to pulling and replace them with healthier coping tools.
If you are in California or Michigan, I offer telehealth therapy so you can work on this from the comfort of your home. Together, we can create a plan that is realistic, compassionate, and tailored to you.
Practical Tools You Can Start Using
Here are a few ideas that might help you when the urge to pull shows up:
Track It – Write down when and where you pull to notice patterns.
Redirect the Urge – Use a fidget toy, squeeze a stress ball, or braid your hair.
Lower Overall Stress – Practice deep breathing, short walks, or mindfulness exercises.
It also helps to have a support system. That might be friends or family who understand, or even a support group where you can connect with people who get what you are going through. Feeling understood can take away some of the weight you’ve been carrying.
Moving Forward
Recovery takes time, but every small step counts. Celebrate the progress you make, and be gentle with yourself on harder days. Over time, the urge can feel less powerful, and your confidence can grow.
If hair pulling has been part of your life for too long, know that you can take back control. You can learn new ways to cope, build up your confidence, and live without feeling like this urge is running the show.
You deserve to feel hopeful.
At Azra A. Kim, LCSW, LMSW, I help adults struggling with body-focused repetitive behaviors like hair pulling. If you are in California or Michigan and want to explore how online therapy could help, reach out today. Together, we can find a path toward a calmer mind, healthier habits, and a brighter future.
