Hair pulling (trichotillomania): honest help to stop pulling out your hair

Hair pulling can be hard to talk about. You might pull from your scalp, eyebrows or eyelashes, often while you’re reading, studying, on your phone or lying in bed. There’s a build-up of tension, a moment of relief when the hair comes out, and then the gaps you work hard to cover. If that sounds familiar, you’re not alone, and there is help.

When it’s hard to stop, it’s called trichotillomania, or trich. It’s a recognised condition, and the NHS usually treats it with a type of CBT called habit reversal training. Hypnotherapy is often used alongside habit reversal approaches, and that’s where I can help. If you also pick your skin or bite your nails, see my pages on skin picking and nail biting.

Signs hair pulling has become a problem

The NHS and OCD-UK describe these signs of trichotillomania:

• An intense urge to pull out your hair, with tension that builds until you do
• Pulling from your scalp, eyebrows, eyelashes or other parts of your body
• Bald patches, which may be an unusual shape or affect one side of the head more than the other
• Pulling when you’re tense, or out of habit without really noticing
• Trying hard to resist and finding the urge wins
• Hiding gaps with hats, scarves, make-up or hairstyles

Where to get help in the UK

• Your GP. The best place to start. They can talk to you about treatment and refer you for habit reversal training, a type of CBT. Read the NHS guide to trichotillomania
• NHS Talking Therapies. In England you can refer yourself for free for help with anxiety and depression. Find a service. In Scotland, Wales and Northern Ireland, ask your GP about talking therapies.
• OCD-UK. The charity has clear information on trichotillomania, including treatment and self-help.
• Samaritans. Free and open any time on 116 123 if you’re struggling to cope.
• Parents and family. If you notice your child pulling their hair, the NHS advises seeing your GP. OCD-UK suggests loved ones gently point out when they see pulling, if the person wants that help.

Where hypnotherapy fits

Hypnotherapy is not a treatment for trichotillomania, and I don’t offer it as one. Your GP and a talking therapy such as habit reversal training need to be part of your recovery.

Where I can help is alongside that care. Pulling is often tied to tension, stress or boredom, and sessions can help with that tension, with sleep and confidence, with spotting your triggers sooner and with practising a calmer response to the urge. You still have to put in the practice, but it can make the habit reversal work easier to keep up.

Before we work together I’ll ask whether you’re getting support from your GP or a therapist. If I think you need that first, I’ll tell you honestly.

Things that can help day to day

These self-help steps come from the NHS and OCD-UK:

• Squeeze a stress ball or use a fidget toy to keep your hands busy
• When the urge comes, form a ball with your fist and tighten the muscles in that arm
• Wear a bandana or tight hat, or cover your fingertips with plasters, so pulling is harder
• Keep your hair short, if that suits you
• Keep tweezers and other pulling tools out of easy reach
• When tension builds, try deep breathing, exercise or a soothing bath

Common questions

What is trichotillomania?

Trichotillomania, or trich, is a condition where you feel an intense urge to pull out your hair, with tension that builds until you do. It can affect the scalp, eyebrows, eyelashes and other areas. OCD-UK lists it as a condition related to OCD, but explains that pulling is mainly a way to ease tension or stress, rather than something set off by intrusive thoughts.

How do I stop pulling out my eyelashes?

The same approach applies to eyelashes as to scalp hair. Notice when and where you pull, keep your hands busy in those moments, and make pulling harder, for example with plasters on your fingertips. Habit reversal training, which your GP can refer you for, is the usual treatment.

Is it confidential?

Yes. What you tell me stays between us. As with any therapist, the only exception is if I believed you or someone else were at serious risk of harm.

I’m worried about my child or someone else. What can I do?

Speak to your GP, especially if it’s your child. Try to stay calm and avoid telling them off, as feeling judged can make it harder to talk about. If you notice them eating hair, tell the GP, as this can cause serious stomach problems.

How do sessions work?

We meet one to one over Zoom, so you can join from home. Sessions are built around your own triggers and routines, and you get a recording of the hypnosis to listen to afterwards.

Talk it through

If you’re already getting support and want help alongside it, book a £49 consultation call. We’ll talk about whether sessions would help with the tension and habits around pulling.

Written by Adam Cox, clinical hypnotherapist. Sources: NHS, trichotillomania (reviewed February 2024), OCD-UK, trichotillomania. Helplines checked October 2026.