The "Notice, Interrupt, and Choose Plan" is one strategy that may help you stop pulling your hair.  This consists of noticing when you feel like pulling your hair, interrupting the chain of feelings and the urge to pull your hair through listening to positive reminders in your head. Then, you can choose to do something else instead, something that will relax you and calm you. Through writing you can get a good idea of the times, the triggers, and the impact of your hair-pulling. Record the date, time, location, and number of hairs you pull and what you used to pull them. Write down your thoughts or feelings at the time, as well. This is a good way of getting the shame out, and of expressing how the hair-pulling is impacting your life in general. When you tally up the amount of hair you've pulled out, this can serve as a reality check on how much hair you're removing; is the result surprising to you? What about the amount of time spent on it, was it more than you thought? Once you have identified the warning signs and triggers, write a list of alternative behaviors you can do instead of hair pulling. Whatever the alternative behavior is, it should be easy to do and easy to access. Some suggestions for alternative ways of expressing your emotions and feelings include:   Taking a few minutes to clear your mind. Drawing or scribbling on paper Painting Listening to music that relates to your emotions Calling a friend Volunteering Cleaning Playing video games. Stretching If you’re pulling your hair unintentionally, you may need a physical reminder to make yourself stop the activity. For a physical barrier, consider wearing ankle weights on the arm that pulls, or a rubber glove, to discourage pulling. There are also finger covers and acrylic nails that can help act as a barrier to pulling. You might even have Post-It notes placed in areas where you tend to pull your hair a lot. These can act as other physical reminders to stop. While it’s likely not possible to eliminate all triggers that compel you to pull your hair, you may be able to reduce some of your exposure. Is your girlfriend the cause behind most of your episodes? Perhaps it's time to reconsider your relationship. Is it your boss who's causing you all this stress? Maybe it's time to find a new career opportunity. Of course, for many, the triggers aren't as simple to identify or get away from; for some, change of schools, abuse, newly realized sexuality, family conflict, the death of a parent, or even pubertal hormonal changes are behind compulsive hair-pulling. These triggers are very hard - if not impossible - to get away from. If it is the case that you can’t get away from a trigger for any of the above or other reasons, continue to work on self-acceptance, retraining your habits and enlisting social support to help you cope with your disorder. Use an all-natural oil to soothe the follicles and reduce itching, but more importantly to modify behavior from picking and pulling to stroking and rubbing. Make sure to use all natural products such as a mix of essential oils and castor oil.   Try a cooling or numbing hair product to work as a "competing response" during Habit Reversal Training with your therapist. There is no quick fix to trichotillomania, but with training, patience, and practice, you can reduce your hair pulling behavior. You can also talk to your doctor about a prescription numbing cream to use on your head, but some are not safe. There are new cooling hair products that are also safe to use on the scalp and eyebrows such as Prohibere and a hair product by Lush with menthol. This may be useful if one of your triggers is an “itchy” or "urge" to pull hair strange feeling in your hair. In a case study of a 16-year-old girl, it was found that temporary use of numbing cream in combination with psychotherapy was successful in eliminating hair pulling behaviors.
ضع خطة لمنع نفسك. خصص جدولًا أو دفتر يوميات من أجل تسجيل حوادث نتف الشعر. أوجد طريقة بديلة للتعبير عن مشاعرك. جرب وسائل التذكير المادية من أجل مساعدة نفسك على التوقف. ابتعد بنفسك عن المحفزات. قلل من الحكة أو أي شعور غريب في رأسك.