Before I begin sharing what has worked for me when it comes to interrupting the trichotillomania trance, I want to be explicitly clear that sometimes nothing works. Trichotillomania is a complex disorder. You can have everything set up, all the tools in place, and you will still find yourself pulling. It's okay. You're doing your best. Your best looks different every day.
If you're reading this you probably have trichotillomania so you don't need me explaining what exactly I mean when I say, trichotillomania trance BUT just in case I have someone reading who isn't familiar, let me take a second to explain.
People with trichotillomania can fall into a trance-like state when they are pulling out their hair. It's like a fog covers their thoughts and what feels like five minutes is actually closer to two hours or longer. The trichotillomania trance can swallow you up anywhere: bedroom, bathroom, out to dinner, in the car, you name it. For people without trichotillomania or other body-focused repetitive behaviors (BFRBs) I relate the trichotillomania trance to driving on auto-pilot. Suddenly you're parking your car in your driveway without remembering a single detail about the entire drive home. It's the same for us, except with a ton of hair on the floor and a bald spot on our scalp.
So what do we do when we find ourselves in the trichotillomania trance? We try to snap out of it of course! Here are some ways I've done just that.
Leave the room
A big triggering location for me in the bathroom. I know that if I climb up on the sink I will be there for hours. The moment my brain says, "Hey, climb on up!" I know I have to instantly leave the bathroom. I can't mess around and lean forward to get closer to the mirror. I have to do what I need to do and then GO!
If I'm already on the sink, I will jump down and run out of the bathroom. Dramatic, I know but I'm serious! If there is any hesitation, any thought about where I am at the moment, I will do my best to seize it.
It doesn't matter where I am, if the trichotillomania trance is trying to swallow me up I will try to leave whatever room I'm in. The new location refreshes my mind and keeps the trichotillomania trance at bay (for now).
Shake it off
I know there are situations where you can't just leave the room and in those moments I try to move my body. I get up, stretch, shake my arms and legs, do a little twirl, or do a TikTok dance (poorly) to shake the fog out of my mind. Sometimes this is enough to snap out of the trichotillomania trance. Get that heart pumping!
Keen2 from HabitAware
The Keen2 from HabitAware vibrates when you're doing the scanning behavior but did you know it continues to vibrate? That means that when you're in the trichotillomania trance it will continue alerting you so that you can make a different choice. Imagine feeling a vibration over and over and over again. It may take a minute if you're in deep but eventually you will be pulled out of the trichotillomania trance and into awareness. It won't give up on you.
Set a timer
Another great tool I've learned from others in the trichotillomania/BFRB community is using a timer. Sometimes you know that the trichotillomania trance is near, your mind is starting to fog up, you're climbing on the bathroom sink, etc. Take a moment to set an alarm. The more annoying the better. Once the alarm goes off it will startle you out of the trance. It also keeps you from spending hours in the bathroom!
Hop in the shower
I will always, always, always, recommend getting in the shower. It fixes everything! It resets everything! It is truly a fresh start. Also, wet hair is harder if not impossible to pull. Wet hair clumps which means we can't search for that perfect hair to pull.
Remember, sometimes these tips won't work. Sometimes the trance is too strong. That's not your fault. It is just part of the journey with the disorder. Trying new things to interrupt the trance is a huge win in itself! Keep trying! I believe in you and I am proud of you!
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