I just thought I'd mention that I'm doing an online Mindfulness Based Stress Reduction course for BFRBs (Body Focused Repetitive Behaviours) soon. It's two hours, once a week, for 9 weeks. It's with Christina Pearson, the founder of the Trichotillomania Learning Centre. Here's the link to the classes https://www.hasacademy.org/adult-classes-.html

The class is based on Jon Kabat-Zinn's very popular MBSR course which has been taught world wide to reduce stress and pain. https://en.wikipedia.org/wiki/Mindfulness-based_stress_reduction

Thanks! Will check it out.

Hurrah for you! So glad you're trying this. It can be a major tool in helping you! Best wishes!

Urgh, I've been away for so long, again. I honestly want to get back into checking in regularly.

I've been ok, much better actually. I'm really enjoying being around two of my best friends, as I live near them now.

I've really really been enjoying Christina's online course (the mindfulness and stress reduction for BFRBs). I've had 4 sessions now and I have gained so much from them. They help keep me grounded. I can tell anyone who's interested more about it.

My pulling has been much better lately too (of course, when I'm doing better emotionally, I have fewer urges). I think the course I'm doing has had a big impact too.

xoxo

Thanks for the messages Phoebe and Mid :) :)

I also bought my first tangle! It's fun. My friend and I (she skin picks) both have boxes full of fiddle toys and sensory toys. Things like paint brushes to be used on skin and different hair brushes to be used on the scalp are very helpful.

Hurrah! I have heard fiddle toys and sensory toys and tangle are a great way to distract your usual ..., and am setting one up for me, too. Best wishes!

I'm glad you've discovered fiddle toys to be useful too mid :)

Well I've done it again, been absent from this group for a month again. Not being able to use this site ion my phone has really affected my usage.

I'm actually doing very well with my pulling, can you believe it!?! In the past 23 days this is how many hairs I've pulled each day:
2,0,5,0,1,3,3,3,5,15,12,11,1,0,1,0,0,0,0,0,0,0,0. Woohoo!!!! My good streak started one evening after I'd been pulling a lot and created a new damaged spot. I felt a burst of anger and it propelled me into action. I washed my hair and then put in a headscarf. I've been riding that wave since then. I think the class I did with the heart and soul academy really helped. I also made a big personal decision which ended months of ambivalence. I've also started making my positive habits a priority (daily journalling, daily meditation, daily yoga, regular walking, plus making time for regular time in nature and with friends). I've also been working in not beating myself up, and being kind to myself. I've been reminding myself that its easier to stay out than to get out.

I miss talking to you all regularly.

Hi Confident. Glad to hear things are going well. Please message me about the. Course.

Thank you :) I've sent you a message.

Hurrah! I'm so glad you've found something that works, it's awesome!

Thank you Mid :) I notice that if I don't meditate for a couple of days then I start to get difficult urges again. Meditating, journaling, and yoga keep me on track. And awareness/mindfulness - which is the basis of all three practices.

At the moment I'm working on trying to be aware of the impulse to pull, before I react in any physical way. I've donbe it one time so I know its possible. Christina says it makes everything so much easier.

I'm still doing very well, so its been over a month now. Some hair is growing back. I honestly don't know when the last time was that I was doing this well. More than a year. I'm going to have to dig back through my thread.

That is awesome. I know, I had to look back to find when I had a success before, and it feels good to know that meditation works. That is one of the basic calming techniques that everyone keeps telling me to try. (I have yet to figure out how I can hear the instructions to learn with my eyes closed - I use my eyes to lipread for normal topic conversations). So, a friend gives me the steps in phrases and I'm learning slowly that way. Yoga and journal writing are awesome tools to use, too. Hurrah! Keep it up! I'm sorry you're not able to get through on your phone. Hopefully, that changes soon.

I'm glad you're trying meditation, and that you've found your own way to approach it. It's different for everyone.

Well I made it through pms and my period without pulling. My urges were definitely increased and I played with my hair a fair bit, which is not ok. I could have utilised sensory toys and hairbrushes instead.

You're doing it the right way. Knowing that you're doing it is important, and adding the sensory tools to help in the thought process will help you succeed!