Thriving with Trichotillomania at Work: Challenges and Effective Strategies

Living with trichotillomania (commonly referred to as trich or compulsive hair pulling) can be challenging in any environment, but it can be especially challenging in the workplace. The demands of work - deadlines, meetings, performance reviews, and constant social interaction – can exacerbate symptoms, making it difficult to manage both the physical and emotional aspects of the disorder.

You can’t just quit your job. And the good news is, you don’t have to. With a little planning, you can implement practical strategies for navigating the workplace and the stressors that come with it. 

The Challenges 

1. Managing Urges During Meetings 

Meetings in the workplace, especially those that involve long periods of sitting and listening, can feel like an eternity and be especially challenging. Idleness and boredom are  common triggers for pulling. Add in the stress and anxiety of the workday, the triggers can feel like they’re everywhere you turn. 

2. Dealing with Visible Hair Loss 

The visible hair loss that comes with trich is a concern for most people. The bald spots, thinning hair, or missing eyebrows and eyelashes can leave you feeling self-conscious, especially in professional settings where appearance and presentation often matter. The fear of judgment or questioning from colleagues can add an extra layer of anxiety.

3. Coping with Stress 

For most people, even in jobs they love, the workplace is stressful. Whether its deadlines or managing a project, dealing with customers, or just the daily pace, it’s stressful. And stress is a common trigger for hair pulling. With trich, the disorder can become a vicious cycle - stress increases the likelihood of pulling, which in turn causes more stress and shame, especially in a professional environment where composure is expected.

The Strategies for Success

Chances are, you will get the urge to pull while at work sometimes. You’ve probably learned a ton of coping strategies but having them ALL ready to use ALL the time is hard. And, not every strategy may be appropriate for every setting. 

The key is to have a few strategies that you have found to be most effective for you, and in the most situations. Those are your go-to strategies. Here are a few strategies to consider for dealing with workplace urges to pull: 

1. Prepare for Meetings 

Since meetings often involve sitting still and focusing for long periods of time, they can heighten the urge to pull. To combat this, have some strategies ready to help you keep your hands busy. Some helpful options include:

• Fidget toys or stress balls: Having a small, discreet fidget or fiddle item in your hand can provide an outlet for nervous energy without drawing attention. Textured bracelets or sensory rings can work well too. 
• Take Notes: Engaging in active notetaking during meetings can keep your hands and mind occupied. Not only does this help with focus, but it can also serve as a positive distraction from the urge to pull.

If meetings are particularly stressful, practicing mindfulness techniques beforehand, such as deep breathing or a short grounding exercise, can help reduce overall anxiety, making it easier to stay focused.

2. Address Visible Hair Loss

Hair loss due to trich can leave you feeling self-consciousness, especially in work environments where you may feel pressured to "look the part." Here are some ways to handle this aspect:

• Headscarves, hats, and wigs: Wigs, headscarves, or hats can be a great way to cover bald spots or thinning hair. They can give you a sense of control  over your appearance and help boost confidence during interactions. 
• Makeup or microblading: For those who experience eyebrow or eyelash pulling, makeup can be used to fill in missing hair. Additionally, treatments like microblading may offer a more permanent solution. 
• Being open with trusted colleagues: While you don’t need to share your personal story with everyone, confiding in a supportive colleague or supervisor may help foster an understanding environment, especially if you need to explain why you might wear head coverings or take short breaks to manage your anxiety.

3. Manage Workplace Stress 

Since stress is a known trigger for trichotillomania, finding ways to manage stress in the workplace is critical for preventing hair-pulling urges.

• Time management and prioritization: Learn to manage your time effectively and prioritize tasks. Break down large projects into smaller, manageable tasks and set realistic deadlines to avoid overwhelm.
• Take care of you: Incorporating regular breaks into your workday can help you manage stress. Take your breaks. Step outside for fresh air, stretch, or take a short walk. You’ll feel refreshed and ready to get back to work.  Practicing self-care outside of work is important too. Make sure you’re attending to the “big three: getting regular exercise, eating well, and getting enough sleep. They’re stress busters! 
• Mindfulness and relaxation techniques: Incorporating mindfulness techniques, such as deep breathing exercises or short meditation sessions, into your daily routine can help you stay centered during stressful moments. 

4. Set Boundaries

Setting boundaries can help protect your mental health and prevent your hair pulling from spiraling out of control. 

• Don’t be afraid to say “no” to additional tasks if your workload is already full. 
• Take your breaks. 
• Advocate for yourself by communicating with your manager about reasonable expectations and accommodations, especially if your trich is affecting your work performance. Openness can go a long way in finding solutions that work. 

While trich can create unique challenges in the workplace, the right strategies can help you both manage your disorder in healthy ways and have a successful career. Remember, you are not defined by your disorder, and with the right coping mechanisms, you can thrive in any work environment.

References

1. Bottesi, G., Cerea, S., Ouimet, A. J., Sica, C., & Ghisi, M. (2016). Affective correlates of trichotillomania across the pulling cycle: Findings from an Italian sample of self-identified hair pullers. Psychiatry Research, 246, 606-611. https://www.sciencedirect.com/science/article/abs/pii/S0165178116305819

2. Anderson, S., Clarke, V., & Thomas, Z. (2022). The problem with picking: Permittance, escape and shame in problematic skin picking. Psychology and Psychotherapy: Theory, Research and Practice, 96(1), 83-100. https://bpspsychub.onlinelibrary.wiley.com/doi/10.1111/papt.12427 

3. The great big list of favorite fiddles. (2024). TLC Foundation for Body-Focused Repetitive Behaviors | BFRB. https://www.bfrb.org/articles/the-great-big-list-of-favorite-fiddles-or-stimulation-substitutes-and-behavioral-blockers-for-bfrbs