Hair pulling often results from a refusal to sit and be present with uncomfortable feelings or negative emotions.  Use mindfulness techniques to help yourself become more accepting of these negative or uncomfortable emotions as a natural part of the human experience. They don’t necessarily need to be avoided. When the insistent urge to avoid discomfort abates, hair pulling will also decrease. To do a mindfulness exercise, sit in a quiet, comfortable spot. Take deep breaths. Breathe in for a count of four, hold for a count of four, and exhale for a count of four. As you continue to breathe, your mind will likely wander. Acknowledge these thoughts without judgment and let them go. Return your attention to your breath. . Many individuals who are affected by this disorder also have low self-confidence or are low in self-esteem. In order to build self-esteem and self-acceptance, use Acceptance and Commitment Therapy (ACT), a therapeutic approach. This approach can help an individual clarify her values and focus on her life goals. Building self-esteem is an important part of recovery. Remember, you are a wonderful and unique person. You are loved, and your life is precious. No matter what anyone else tells you, you should love yourself. Negative thoughts about yourself can deflate your self-esteem quickly and can make you feel like pulling your hair. Put-downs, fear of failure, and other negative thinking will keep you feeling as though you are not enough. Start changing these mental habits to begin to build yourself up and increase your confidence. Here are some example of how you can begin to change how you think about yourself:  Say you have a thought such as, “I don’t have anything interesting to say, so I can see why people think I’m pathetic.” Catch unkind thoughts like this and make a conscious effort to change these thoughts by correcting yourself. Tell yourself: “Sometimes I don’t have much to say, and that is okay. I don’t have to keep others entertained or take on the entire responsibility for this conversation.” Replace critical thoughts with productive thoughts. For example, here is a critical thought: “There is no way I am meeting everyone for dinner. Last time I went, I was so embarrassed at my off-topic comment. I am so stupid.” Replace this with a productive thought: “I was so embarrassed at the last dinner, but I know that I make mistakes and that is okay. I am not stupid. I just made an honest mistake.” As you practice catching these thoughts and changing them, you will notice that your self-esteem will increase along with your confidence. Another way to start accepting your emotions and improving self-esteem is to write down a list of your accomplishments and strengths. Refer to this often. If you’re having trouble coming up with a list, talk with a trusted friend or family member. This person can brainstorm some ideas with you. No accomplishment is too small for this list. Keep adding to the list. Practicing better self-assertion techniques can help you to overcome situations in which you feel challenged by other people. For example:  Learn to say no. If people are making requests of you that you don’t want to fulfill, assert your own needs and wants by saying no.  Don’t be a people pleaser. Don’t do things just to secure someone else’s approval. Figure out what is really important to YOU. Ask for what you want. Use “I” statements. These types of statements help you convey responsibility for your own emotions and reactions. For example, instead of saying, “You never listen to me,” you can say, “I feel ignored when you are looking at your phone when we talk.”
انشغل باللحظة الحالية. بناء اعتز بنفسك. استبدل الأفكار السلبية بأفكار إيجابية أخرى. سجل إنجازاتك ونقاط قوتك. العمل على التواصل الحازم مع الآخرين.