How to Stop Hair Pulling and Skin Picking
100 practical ideas that can help
Getting Started
If you're looking for ways to stop hair pulling or skin picking, you've come to the right place. This is not about a huge willpower push, but preparation and practical strategies. Please don't try all 100 tips at once . Choose one or two that feel manageable give them time to become habits, and come back whenever you're ready to explore more. Every positive step, no matter how small, is going in the direction of progress. Just keep trying.
Whatever your BFRB, we've got you (and your thumbs) covered. There is more emphasis on keeping your hands busy but our tips will also be helpful for mouth-based BFRBs. Self-help for BFRBs in bitesize chunks. This FREE List Of over 100 Tips To Stop Hair Pulling Has Been Made Possible By Users Of This Website: Real People With Trichotillomania and other BFRBs, who Have Provided These To Us By Completing Our Questionnaire.
There isn't one tip that works for everyone. Explore the ideas below and choose one or two that feel practical for you. Small changes, repeated consistently, often make the biggest difference.
The full list appears first (1–100). Below, we've grouped the same tips into three categories. Some tips appear in more than one category, so we've kept their original numbers to help you keep track.
100 Practical Tips
1. Spend time with other people rather than being alone.
2. Wash your eyes and eyebrows with cold water when an urge appears.
3. Eat sprouted seeds and stroke them on your lips.
4. Record how often you perform your BFRB and what happened immediately beforehand.
5. Watch trichotillomania or BFRB videos.
6. Use leave-in conditioner.
7. Wet your hair.
8. Get some exposure to sunlight.
9. Email your Tric Buddy.
10. Practise deep breathing for 30 seconds.
11. Play with a tiny piece of Velcro.
12. Brush two silicone brushes together.
13. Go cycling.
14. Stay involved and active as part of your recovery plan.
15. Forgive past mistakes.
16. Watch forgiveness videos.
17. Use stress-relief techniques.
18. Use a derma roller to create a gentle sense of sharpness and help you stay alert when you notice the urge to pull.
19. Keep your hands occupied.
20. Turn cartwheels.
21. Colour or draw.
22. Ask for what you want.
23. Go climbing, keep busy or join a sport.
24. Sew, make rugs, practise kumihimo, knot or plait threads.
25. Sort your sewing box while watching television.
26. Journal or write, perhaps using an idea from our recovery library.
27. Squeeze a stress ball.
28. Go out in public.
29. Work out.
30. Eat bananas.
31. Listen to a podcast or recovery audio.
32. Play with silly putty, clay, slime or Play-Doh.
33. Play with Beanie Babies.
34. Wear a beanie hat.
35. Distract yourself from pulling.
36. Freely accept your condition.
37. Shave your head.
38. Play with a Rubik’s Cube.
39. Use mascara that does not clump.
40. Put plasters on your fingers.
41. Go for a walk.
42. Get physical with your partner.
43. Pair socks or sort laundry.
44. Keep records of your BFRB.
45. Stroke a pet.
46. Wear gloves.
47. Get plenty of sleep, perhaps with help from a relaxing audio.
48. Play good music and dance or sing.
49. Crochet, knit, practise tapestry or cross-stitch.
50. Think about an event at which you would like to look good.
51. Take a shower or run your head under the tap.
52. Wear false fingernails to make gripping difficult.
53. Read only in public, such as on a park bench, and choose something from our recovery library.
54. Work with a BFRB coach who understands body-focused repetitive behaviours.
55. Study at the library rather than at home.
56. Use SkyTrichster’s Trichster Tool Bag.
57. Fiddle with a spinner ring.
58. Throw away your tweezers or give them to somebody to hide.
59. Stroke a soft paintbrush or make-up brush on your skin or lips.
60. Cut out sugar, glucose, caffeine and popcorn.
61. Wear clear-lens glasses so you notice when your hands approach your eyes.
62. Get a haircut, colour or style that you love and do not want to spoil.
63. Make patterns with pins in a pin cushion, remove them and start again.
64. Use fiddle rings.
65. Remove mascara as soon as you arrive home.
66. Get up and do something to take your mind off pulling.
67. Use social networking for connection and support.
68. Get up and move as soon as your hands approach the pulling area.
69. Write down why you dislike your BFRB and how life may improve without it.
70. Trim your fingernails very short so they cannot grip the hair.
71. Play games on a computer or phone to occupy your fingers.
72. Wear claw thumb rings that prevent you from pulling.
73. Use a head massager before bed.
74. Put photographs of people with hair you admire where you will see them.
75. Keep correspondence beside the television so you can write, pay bills or address envelopes while watching.
76. Play a musical instrument, such as the guitar or piano, to occupy both your hands and your mind.
77. Stay away from people who put you down.
78. Use Yin Yang stress balls to occupy your pulling hand.
79. Use a cosmetic face mask when you feel the urge to pull eyebrow hairs.
80. Type a story or other text to occupy both your hands, or explore something new in our library.
81. Review your work-life balance and make small, helpful changes.
82. Give a child an age-appropriate substitute or rubber fidget toy.
83. Concentrate on breathing while counting each breath in and out, or follow a guided audio.
84. Watch television or other programmes in manageable 30-minute periods.
85. Paint your nails so that you do not want to smudge them by pulling.
86. Be true to yourself.
87. Cook fresh food.
88. Enjoy a hot bath as part of your self-care.
89. Dance, even when you think you do it badly.
90. Blow-dry your hair and style it differently.
91. Remember that it is okay not to be okay.
92. Avoid overplucking your eyebrows.
93. Put hair gathering balls in your washing machine and pluck the trapped hairs instead of pulling your own.
94. Build with Lego or play with magnetic construction toys to keep your hands busy.
95. Wrap a small piece of Sellotape or medical tape around your fingertips to make pulling less satisfying and remind you to keep your hands away from the pulling area.
96. Plait (braid) lengths of rope, string or paracord to keep your fingers occupied.
97. Sort different coloured beads into separate containers to keep your hands and mind gently focused.
98. Apply a nourishing hair mask and enjoy looking after your hair instead of pulling it.
99. Explore low level laser therapy (photobiomodulation) as a way of supporting healthy hair regrowth, where appropriate.
100. Try wrist weights to increase awareness of hand movements and make automatic pulling more noticeable.
Everyday Tips - including busy hands tips
Busy Hands Tips
11. Play with a tiny piece of Velcro.
19. Keep your hands occupied.
21. Colour or draw.
24. Sew, make rugs, practise kumihimo, knot or plait threads.
25. Sort your sewing box while watching television.
27. Squeeze a stress ball.
32. Play with silly putty, clay, slime or Play-Doh.
33. Play with Beanie Babies.
38. Play with a Rubik’s Cube.
43. Pair socks or sort laundry.
49. Crochet, knit, practise tapestry or cross-stitch.
57. Fiddle with a spinner ring.
59. Stroke a soft paintbrush or make-up brush on your skin or lips.
63. Make patterns with pins in a pin cushion, remove them and start again.
64. Use fiddle rings.
71. Play games on a computer or phone to occupy your fingers.
72. Wear claw thumb rings that prevent you from pulling.
75. Keep correspondence beside the television so you can write, pay bills or address envelopes while watching.
76. Play a musical instrument, such as the guitar or piano, to occupy both your hands and your mind.
78. Use Yin Yang stress balls to occupy your pulling hand.
80. Type a story or other text to occupy both your hands.
82. Give a child an age-appropriate substitute or rubber fidget toy.
93. Put hair gathering balls in your washing machine and pluck the trapped hairs instead of pulling your own.
94. Build with Lego or play with magnetic construction toys to keep your hands busy.
95. Wrap a small piece of Sellotape or medical tape around your fingertips to make pulling less satisfying and remind you to keep your hands away from the pulling area.
96. Plait (braid) lengths of rope, string or paracord to keep your fingers occupied.
97. Sort different coloured beads into separate containers to keep your hands and mind gently focused.
Other Everyday Tips
2. Wash your eyes and eyebrows with cold water when an urge appears.
6. Use leave-in conditioner.
7. Wet your hair.
10. Practise deep breathing for 30 seconds.
18. Use a derma roller to create a gentle sense of sharpness and help you stay alert when you notice the urge to pull.
20. Turn cartwheels.
28. Go out in public.
34. Wear a beanie hat.
35. Distract yourself from pulling.
39. Use mascara that does not clump.
40. Put plasters on your fingers.
41. Go for a walk.
45. Stroke a pet.
46. Wear gloves.
50. Think about an event at which you would like to look good.
51. Take a shower or run your head under the tap.
52. Wear false fingernails to make gripping difficult.
53. Read only in public, such as on a park bench.
58. Throw away your tweezers or give them to somebody to hide.
61. Wear clear-lens glasses so you notice when your hands approach your eyes.
62. Get a haircut, colour or style that you love and do not want to spoil.
65. Remove mascara as soon as you arrive home.
66. Get up and do something to take your mind off pulling.
68. Get up and move as soon as your hands approach the pulling area.
70. Trim your fingernails very short so they cannot grip the hair.
73. Use a head massager before bed.
74. Put photographs of people with hair you admire where you will see them.
79. Use a cosmetic face mask when you feel the urge to pull eyebrow hairs.
83. Concentrate on breathing while counting each breath in and out.
84. Watch television or other programmes in manageable 30-minute periods.
85. Paint your nails so that you do not want to smudge them by pulling.
88. Enjoy a hot bath.
90. Blow-dry your hair and style it differently.
92. Avoid overplucking your eyebrows.
98. Apply a nourishing hair mask and enjoy looking after your hair instead of pulling it.
Lifestyle Tips
1. Spend time with other people rather than being alone.
4. Record how often you perform your BFRB and what happened immediately beforehand.
5. Watch trichotillomania or BFRB videos.
8. Get some exposure to sunlight.
9. Email your Tric Buddy.
13. Go cycling.
14. Stay involved and active.
15. Forgive past mistakes.
16. Watch forgiveness videos.
17. Use stress-relief techniques.
22. Ask for what you want.
23. Go climbing, keep busy or join a sport.
26. Journal or write.
29. Work out.
30. Eat bananas.
31. Listen to a podcast.
36. Freely accept your condition.
42. Get physical with your partner.
44. Keep records of your BFRB.
47. Get plenty of sleep.
48. Play good music and dance or sing.
54. Work with a BFRB coach who understands body-focused repetitive behaviours.
55. Study at the library rather than at home.
56. Use SkyTrichster’s Trichster Tool Bag.
60. Cut out sugar, glucose, caffeine and popcorn.
67. Use social networking for connection and support.
69. Write down why you dislike your BFRB and how life may improve without it.
77. Stay away from people who put you down.
81. Review your work-life balance and make small, helpful changes.
86. Be true to yourself.
87. Cook fresh food.
89. Dance, even when you think you do it badly.
91. Remember that it is okay not to be okay.
99. Explore low level laser therapy (photobiomodulation) as a way of supporting healthy hair regrowth, where appropriate.
100. Remember that every urge you resist is another step towards recovery.
Urge Reduction Tips
2. Wash your eyes and eyebrows with cold water when an urge appears.
3. Eat sprouted seeds and stroke them on your lips.
10. Practise deep breathing for 30 seconds.
18. Use a derma roller to create a gentle sense of sharpness and help you stay alert when you notice the urge to pull.
35. Distract yourself from pulling.
39. Use mascara that does not clump.
40. Put plasters on your fingers.
50. Think about an event at which you would like to look good.
51. Take a shower or run your head under the tap.
52. Wear false fingernails to make gripping difficult.
54. Work with a BFRB coach who understands body-focused repetitive behaviours.
56. Use SkyTrichster’s Trichster Tool Bag.
58. Throw away your tweezers or give them to somebody to hide.
59. Stroke a soft paintbrush or make-up brush on your skin or lips.
61. Wear clear-lens glasses so you notice when your hands approach your eyes.
65. Remove mascara as soon as you arrive home.
66. Get up and do something to take your mind off pulling.
68. Get up and move as soon as your hands approach the pulling area.
69. Write down why you dislike your BFRB and how life may improve without it.
70. Trim your fingernails very short so they cannot grip the hair.
72. Wear claw thumb rings that prevent you from pulling.
73. Use a head massager before bed.
74. Put photographs of people with hair you admire where you will see them.
78. Use Yin Yang stress balls to occupy your pulling hand.
79. Use a cosmetic face mask when you feel the urge to pull eyebrow hairs.
83. Concentrate on breathing while counting each breath in and out.
90. Blow-dry your hair and style it differently.
95. Wrap a small piece of Sellotape or medical tape around your fingertips to make pulling less satisfying and remind you to keep your hands away from the pulling area.
98. Apply a nourishing hair mask and enjoy looking after your hair instead of pulling it.