Strategies
 
 
There are so many strategies that you can try and use to help you reduce pulling...from “band-aid” fingers to hypnosis, you ought to try at least one!
-The Chart Method! Related to Behavioral Treatment is filling out a chart of your pulling episodes. I have created a version of a pulling chart, so, if you want to you can open the link and print the chart out to fill. Stoppulling.com’s program is extremely similar, only it’s an online chart you fill in, and they give you feedback with graphs etc... If you want to seriously start using the chart, fill it in each time you have an episode, and keep them so you can reflect on your pulling. By doing this you can realize your trigger situations and maybe figure out what could help you. Look for patterns! Click on the link below to open the chart! http://www.stoppulling.comStrategies_files/Self%20Record%20Chart.pages.zipStrategies_files/Self%20Record%20Chart.pagesshapeimage_2_link_0shapeimage_2_link_1
-Finger Toys! For any age, little toys that keep hands occupied may be very helpful to reduce pulling. Things that are stretchy, gushy, hairy, or have some sort of fun textures will keep fingers interested and occupied instead of pulling. Pencil toppers, balls, water toys, silly putty, fun pens or pencils etc... are all great choices! Below are a couple sites that you can order the toys from: Oriental Trading Co US TOYS Company Office Playground http://www.orientaltrading.com/http://www.ustoy.com/cgi-bin/ustoy_cgi.sh/WService=ustoy/ustoy.com/novelty/default.htmhttp://www.officeplayground.comshapeimage_3_link_0shapeimage_3_link_1shapeimage_3_link_2
-Rubber Fingers and Band-Aids! Rubber Fingers are a personal favorite of mine! For the rubber fingers....they are supposed to help turn pages for office workers, but for pullers (especially eyelash and eyebrows) they can be a savior! If you’re an adult puller, at your office you wouldn’t look too silly wearing these. Even kids at school could wear them. It’s a little piece of rubber that fits around your finger, with either textured bumps or a pointy top. The texture and shape makes it hard to pull the hairs out. If you pull at night, I highly recommend the ones called “Gripeez,” with a pointy top (they’re blue.) They make it impossible to pull eyebrows or eyelashes. The regular bumpy finger ones are sold at most office stores, but the Gripeez are a little harder to find. Here is an office supply site to order them online: Gripeez Order Site! Band-Aids can be very helpful also, and can be worn during the day, or night, almost anywhere. They don’t look as silly as the fingers, but are a little easier for some people to get through. The texture can help it be harder to grasp the hair and pull it out. Wrap as many as needed around your thumbs, or other fingers!http://www.instaoffice.com/Gripeez-Finger-Pads-for-Finger-and-Nail-Protection-Dozen-Blue.SWI54019.0.7.htmshapeimage_4_link_0
 
-Hats, Wigs, Bandanas, Etc.... People who pull from scalp can put on certain head coverers to resist pulling. It doesn’t look bad, and creates a barrier from hand to hair. There are many salons and websites out there that sell “hair.” Cheryn Salazar sells products for eyebrows, lashes, and hair. Her website is : www.cheryn.com Also check out the Hair Club: www.hairclub.com http://www.cheryn.comhttp://www.hairclub.comshapeimage_6_link_0shapeimage_6_link_1
-Stop the Pulling Helpers! If you are a puller who uses a pulling tool to pull, the best thing you can do is just throw the tool away! Don’t fool yourself by “hiding” them, you’ll just end up using them anyway. So whether it be tweezers or something else...throw them! The mirror is also a naughty side kick, if you pull while looking in the mirror, the best thing you can do is either remove it, cover it, avoid it, or be very cautious around it! -Just a Couple Tips... Try to observe yourself to find your trigger situations. Asses whether you pull more at night, at school, at work, reading, etc.... and try to find ways to help yourself in those situations. To achieve progress and reduce any pulling, you have to keep working hard and be determined. For example...if you’re trying the chart method, be sure to stay consistent in filling it out. Motivation and dedication are key! -Journal! For almost a year now I’ve been keeping a journal, (which I call my Trich Star Journal,) and every night I write a couple sentences about my day, and what kind of pulling day I’ve had. Then, I have a selection of stickers which I put on the calendar on that day, which symbolizes the kind of pulling day I’ve had. The type of journal I use is actually a daily planner, which can be found at many stores. I’ve found night time is a good time to write and reflect. The stickers are a nice way to summarize and asses your progress also. Give it a try!
-Nails! You can do many things to your nails to try to prevent pulling. If you use your nails to grasp the hair...a couple things you may try would be filing your nails down or clipping them really short. Having your nails shorter makes it harder to grasp eyelashes or brows.
 
Strategies From the 2008 Trich Conference in Chicago IL! These are a number of good strategies I found new and helpful. Some are adapted from the ComB Model (created by Dr. Charles Mansueto), and others, ideas from other pullers. Sensory Strategies: -massage: relaxes and satisfies senses -taking a bath/shower: relaxes and satisfies senses -fishing line: doesn’t break easily and has a smooth hair-like feel -emla numbing cream: numbs an area such as eyebrows to make the pleasurable sensation of pulling go away -lacrilube: kind of like vaseline-makes it hard to pull and is a good reminder-SAFE FOR EYES!! -kneadable erasers (artist’s eraser): fun to play with and keeps your hands busy: can be found at office supply/craft stores-they erase great and look normal to have around...if anyone asks what it is...it is an eraser! -silly putty/koosh ball fun hand toys for kids and people of all ages Cognitive Strategies (Thinking Strategies): -don’t let it be all or nothing -the urge will go away -think of your hair as a flower-and let the flower grow
-think of your hair as individuals-some people even name them -visualize yourself using strategies -instead of being discouraged, learn from slip ups-try something new-plan for next time -hair growth is not the only sign of progress -look for your own victories Affective (Emotional Barriers): -sit on hands -concentrate on breathing deeply: counting 1-2-3 in, 1-2-3 out Motor (Physical Barriers): -self monitor yourself (chart, journal, etc...) -wear fake eyebrows/lashes/makeup -make a spreadsheet to check yourself off for a time frame (hourly, daily, etc...) for every hour you don’t pull-give yourself a smiley face of something-this also helps so that if it’s 3:45, tell yourself not to pull until 4:00 (so you can check yourself off) and by 4:00 your urge will be gone! -cotton hand cream gloves made to be put on after using hand creme-but a very good night tool-also is a good alternative to thicker gloves because they don’t make your hands too hot -specifically reflect on slip ups after a slip-identify what went wrong to correct it for next time Place (Environment): -make reminder notes to yourself you can use fun bright color sticky notes! (car, office, school, bathroom....) -make STOP signs place them in trigger locations to remind yourself to STOP -physically relocate your body to a different room -place an egg timer in the bathroom so that you do what you need to do and get out -change to darker light bulbs in the bathroom so you can’t see to pull -get rid of tweezers/mirrors