Journal Prompts to help overcome Trichotillomania

Do you often feel angry and frustrated with yourself after a hair pulling episode?

I have been there.

Feeling helpless and wondering if this is just something I was going to have to live with forever. Wondering why I was doing it when I knew it wasn’t a helpful habit.

Using journal prompts for Trichotillomania really helped me at these points when I felt there was no outlet for my frustration and helped me to be more forgiving towards myself.

Using journal prompts can help you start to understand and notice your hair pulling patterns. You might also uncover some deep rooted reasons and triggers that are causing you to pull out your hair.

journal and computer

Writing in a journal about Trichotillomania also turns it into something real.

When people suffer with hair pulling, there can be a tendency to ignore it and just hope it goes away by itself……. it won’t.

If you ignore it and do not come to terms with your hair pulling it will likely only get worse.

Only once we become more aware of the problem, we can truly start to accept it and then overcome it, as shown in these  5 inspirational TED Talks about Trichotillomania.

Benefits of journaling for trich

If you are new to journaling, you might not know that it can be very beneficial for your mental health. 

  • Reduces depression and anxiety
  • Provides clarity
  • Writing about Trichotillomania turns it into something real. 
  • Understand pulling habits
  • Identify triggers
  • Helps form a recovery plan to minimise pulling


How to journal

You can write whenever you feel like it. I tend to do it when I am feel angry at myself after a hair pulling episode.

I find that journaling a couple of times a week  in general helps to reduce my stress and manage anxiety and depression.

The most important thing is that you journal regularly and fit it into your weekly self care routine. I usually write in my journal just before I do my positive affirmations for trichotillomania

If you are new to journaling, start off doing it for 5 minute sessions and then build up from this.

girls hair with trichotillomania

General journal prompts for Trichotillomania

1. How long have you pulled your hair out for?

2. How old were you when you started?

3. Why did you start pulling out your hair?

4. What things were happening in your life at that time?

5. What is the most annoying thing someone has said to you about trichotillomania?

6. What do you wish more people knew about trich?

7. How do you try and hide your trichotillomania?

8. What methods have you tried to stop?

9. What would you say to a friend who had trichotillomania?

10. What other methods can you try to prevent hair pulling?

11. Does anyone know that you pull your hair out?

12. Have you spoken to anyone about it?

13. Who in your life can you talk to?

14. What is holding you back from telling them?

15. During what kind of activities do you pull the most?

16. What time of day do you usually pull?

17. How does hair pulling impact your life?

18. How would your life be different if you stopped pulling out your hair?

19. What thoughts to you usually have when you pull?

20. How will you know when you have overcome TTM completely?

21. Do you keep a log of when you pull? (If not, this can be helpful).


Journal prompts after a hair pulling episode

1. How many hairs did you pull out?

2. How long did you pull for?

3. What thoughts did you have?

4. What were you doing?

5. Who were you with?

6. Are you feeling anxious about anything in particular?

7. How many hours did you sleep last night?

8. What can you do to reduce this anxiety?

9. Did you take any action to stop the pulling? (e.g. fidget toys, put on a hat, e.t.c)

10. How do you feel now?

11. What is something you can do to relax now?

12. What is the best song to make you calm?

13. Which kind of hairs did you pull out?

14. What area did you pull from? (front scalp/ eyelashes/ eyebrows etc.)

15. Did you get a sense of relief after pulling?

16. What would you say to a friend in your situation?

17. Did you try any methods to stop as soon as you noticed the pulling? (EFT)


After a few sessions of using journal prompts for trichotillomania you you will start to get a good picture of triggers and patterns for your hair pulling. 

Once you have identified these you can then take steps to minimise and prevent them.

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