How To Deal With Body-Focused Repetitive Behavior And OCD

Conditions that we now call obsessive-compulsive and related disorders have been the subject of curiosity and study for hundreds of years. Though the patient outlook of living with OCD has definitely changed and become more hopeful over the years, there is still much that is unknown about obsessive-compulsive-related disorders, and specifically body-focused repetitive behavior.

Obsessive-compulsive disorders

There are many types of repetitive behaviors which are body-focused. And though OCD very much overlaps in this category, a condition that is deeply misunderstood and stigmatized is trichotillomania. A hair pulling medical disorder that involves a recurrent, irresistible urge to pull hair from your scalp, eyebrows, and eyelids, trichotillomania affects approximately 1-3% of the population. 

Impulse control disorders, which are obsessive-compulsive disorders, are very difficult to manage, and highly unlikely to cure. But, a large underlying reason for this is its connection to unmanageable anxiety. Because these compulsions, including pulling, alleviate discomfort and anxiety, there is a relief when it is inflicted. 

The issue is that hair pulling is self-destructive, causing balding, shame, secrecy, and depression. Not only do the obsessions and compulsions continue despite repeated attempts to stop, but the distress and related consequences of pulling hugely interfere with social and occupational functioning. 

When to get help?

One of the greatest issues with mental health, like other challenges, is that it exists on a spectrum. With almost half the general population engaging in ritualized behaviors, it can be tricky to know when to seek professional help. 

It is critical that when your psychological issues are noticeable to others (including your close friends or family), that you take seriously that you likely have a problem. It is never comforting knowing that you have to work on something personal, but it can definitely be liberating to admit that you need guidance, support, and motivation from others who understand the complexity of your journey.

Psychoeducation

Being familiar with the physiology behind the condition is a major reason psychoeducation works so well to establish more stable mental health. As trichotillomania is intrinsically related to an anxiety disorder, there are many common symptoms shared with anxiety. 

Knowing why you suffer from anxiety is very empowering, and a great chance for you to heal some past wounds that may be challenging your ability to be more mentally stable. Reading online, learning from an insightful community or support groups, and tackling your anxiety triggers through cognitive-behavioral therapy are all incredible ways to understand and absorb helpful tips and techniques to deal with your compulsive behavior. 

Knowing the deeper biological reasons that make you feel compelled to act on your anxious or compulsive feelings is a fantastic start because only after you start gaining a thorough understanding of its triggers, can you begin to notice and track how an anxiety spiral is a set-off.

Habit reversal training

Beyond treatment for anxiety, what has been found to be extremely useful with body-focused repetitive behavior – and specifically trichotillomania – is habit reversal training. Training involves learning from others’ mistakes and learning what really works. There are some specific habit reversal teachings that can be used to curb the obsessive-compulsive side of your behavior. These habits all involve recognizing situations in which you’re more likely to pull, and then to substitute other behaviors instead.

Getting others to give you feedback about which behaviors or imagined scenarios you could use to improve your compulsive habits, you begin to become aware of what can trigger your obsessions or compulsions, and what is creating your overwhelming anxiety.

Using alerts and journaling is another excellent way to increase trigger awareness. Plus, anxiety-focused activities like the following are life-changing: mindfulness, deep breathing, and relaxation training. In addition to this, doctors can also prescribe SSRI’s and SNRIs to manage anxiety and depression. 

Be aware of changes

Noticing your psychological and physiological changes can better prepare you for coping with future symptoms. For example, did you know that when your hair regrows, your hair often itches during regrowth, and you’re more likely to pull during this time? Preparing yourself for changes you’ll go through, and implementing habits that could help you tremendously. Therefore, it is encouraged that you start to create your own list of triggers and work from there. 

Learning about complications that may arise if professional intervention doesn’t take place is a serious recommendation. Though you may feel scared and overwhelmed if you are dealing with pulling, there are hundreds and thousands of people like you who may be feeling alone too.

The most important thing is that you don’t give up trying and that no matter your relapse or intense pulling event, you deserve to get the professional help and support you need to manage your symptoms.