Identify triggers and high-risk situations
Keep hands busy with a substitute object
Wear barriers like gloves, bandages, hats, or fidget tools
Trim hair short or change styling to reduce access
Remove tweezers, mirrors, or other pulling tools from easy reach
Track pulling episodes and patterns
Practice habit reversal training
Use competing responses when the urge starts
Delay pulling urges for a set time
Create a stimulus-control plan for common pulling locations
Reduce stress with sleep, exercise, and relaxation routines
Address anxiety, boredom, and perfectionism
Seek cognitive behavioral therapy
Work with a therapist experienced in body-focused repetitive behaviors
Consider support groups for trichotillomania
Ask a doctor about medication options if needed
Treat related conditions such as anxiety or OCD
Set small, realistic goals
Use accountability with a trusted person
Avoid self-criticism after setbacks
Get professional help if pulling causes distress, hair loss, or skin damage