Original PromptSensory Soothing & Grounding strategies
A practical quick guide for trichotillomania
Purpose
When an urge to pull appears, try giving your hands or body another sensory experience. The goal is not
perfection. It is creating a moment of choice.
HANDS & FINGERS
• Therapy putty or clay
• Stress or squishy ball
• Textured fidget or fidget ring
• Worry stone
• Bubble wrap
• Velvet, fleece, or faux-fur fabric
• Beaded bracelet or worry beads
• Braiding yarn
• Knitting or crocheting
• Doodling or colo
This resource, titled 'Managing Hair-Pulling: The 'When the Urge Hits' Protocol', provides strategies for individuals to effectively manage hair-pulling behaviors by developing awareness of personal triggers and utilizing sensory tools. It outlines a structured protocol consisting of four key steps: noticing the urge, identifying specific sensations, substituting behaviors with sensory tools, and implementing these tools to alleviate the urge. The document also includes a categorization grid for various sensory tools, offering options such as fidget spinners and stress balls, and prompts users to create personalized implementation strategies for when they encounter urges. Moreover, it encourages metacognitive reflection on the context of urges and challenges users to identify alternative sensory experiences when primary tools are unavailable.