How to Overcome the Habit of Hair Twirling

You've been twirling your hair since kindergarten, but now you've decided to put an end to it. There are many forms of hair twirling, such as twisting, pulling, and tucking it behind your ears. These behaviors are common among children and some adults. Breaking this habit may be challenging, especially if it has become a difficult-to-change habit or even an addictive, irresistible behavior. To tackle this issue, try distracting yourself, using accessories, or styling your hair. Having these tools at hand when necessary can help you break free from this problem.

Stay vigilant and aware of your actions. You may start twirling your hair without even realizing it. If you’re trying to change a behavior, you need to pay close attention to every action you take. You’ve prepared yourself for change, and now is the perfect time to follow through with your intention and regain your confidence.

• Slow down and reduce the amount of work you're trying to juggle at once to enhance your self-awareness.
• Tell yourself something like, ‘Alright, remember that I am fully alert and focused, and I will not twirl my hair.’

Plan to Implement Change. Set a start date and outline every step you will take to break your habit. A well-detailed plan will increase your chances of success. You’ll have a clear goal to pursue and a specific method to accomplish it.

• Be clear about everything. You know what you want, and if you're unsure how to achieve it, you can and will find a solution.

Assess the Degree of Your Habit and the Need for Professional Help. Hair twirling is a fairly common habit, but it can evolve into an addiction. Most behaviors can be measured on a scale from light to moderate to severe addiction. If hair twirling is something you can't control and it's impacting your life, it might be time to take action.

• While seeing a professional for a proper diagnosis is recommended, you can evaluate your behavior and decide how much attention and action you want to take. There may be situations where others might disagree with you and want you to take more drastic measures.
• On the other hand, mild cases may be managed by the individual, requiring only a few simple strategies to break the habit.
• In more serious cases, such as trichotillomania, where the person compulsively pulls out their hair from the scalp, eyebrows, or eyelashes, the issue can lead to baldness, skin irritation, and negatively affect daily life. This is a clear sign that you're dealing with an addiction and need professional help to control or eliminate the behavior.
• Excessive hair twirling often accompanies other disorders like Obsessive-Compulsive Disorder (OCD), depression, and anxiety. Treating these underlying conditions is important and may help you break the hair-twirling habit.

Seek Professional Help If You Struggle to Change. There are many resources available, such as the Vietnam Association of Social Psychology and the Vietnam Psychiatry Association. Help is everywhere, and seeking it is one of the best things you can do for yourself.

• Self-reflection is a direct intervention in your mental processes. When you identify why and how you react the way you do to those around you and the world, you can resolve many personal difficulties. Only you can find the answers to these questions. This analysis phase may be challenging, but it will help you map out a clear path for change.
• Getting the help you need is a brave and courageous act. It will contribute to your desire to live a fulfilling and happy life. With the right tools, you will succeed.

Reward Yourself After Achieving Goals. Whether your goals are big or small, they are accomplishments and signals that change is happening. You can identify what you think is worth celebrating. Enjoying the rewards, both physical and mental, that come from your efforts will motivate you to keep going.

• If you succeed in overcoming a specific event that typically triggers your hair twirling, reward yourself. Even the smallest change is worth recognizing.

Find Healthy Distractions. When you feel the urge to play with your hair, redirect your focus. Choose activities that require concentration but don’t overwhelm you to the point where you lose track of your hair-pulling behavior. Activities like reading, gaming, watching movies, or writing may trigger the urge to pull, but outdoor sports or walking your dog are great distractions that can help you avoid this habit.

• Some activities, thoughts, or emotions may intensify the urge to touch your hair. If you catch yourself doing it, say 'Stop' and immediately look for a different action to replace it. For instance, if you’re talking to someone and start fiddling with your hair, grab a pen or sit on your hands.
• Track how often you need to distract yourself from the urge to pull your hair. This will help you understand the severity of the habit you’re dealing with. Initially, you may notice it happening frequently, but this offers plenty of opportunities to celebrate your progress.

Keep Both Hands Busy to Prevent Hair Pulling. There are many things you can do, such as baking, playing sports, crafting with wood or metal, frosting cakes, shopping for clothes, creating a rock garden, trying ambidextrous drawing (you can give it a go), planting bananas, hugging a pet, or playing an instrument, among others.

• Not only will you stop pulling your hair, but you will also enjoy a lot of fun activities.
• Look for new and exciting activities you’ve never tried before. Take risks and you may discover a whole new range of hobbies that you find fulfilling.
• Smooth stones are another great tool to reduce negative energy that leads to hair-pulling. These stones are smooth to the touch and provide a tactile distraction. They are also helpful for smokers dealing with restlessness while quitting. You can find these stones online or at health stores and contemporary goods shops.

Evaluate Your Anxiety or Boredom Levels. Hair-pulling can be a sign that you’re feeling anxious or down, which means addressing the root causes is more important than taking it out on your hair. If you’re feeling anxious, there are many calming techniques you can try. Talking to a good listener can also help you process your feelings. If you’re feeling down, find a hobby to pass the time.

• Try meditation or yoga, which help you focus on your breathing and guide you toward feeling calmer.
• Look for soothing behaviors that can help you manage your anxiety. Simply telling yourself (either aloud or in whispers) something positive, such as 'I’m safe, I’m taking care of myself, everything will be okay, I don’t need to pull my hair' can make a difference.
• A great way to combat boredom is by keeping yourself busy with tasks at hand. Create a to-do list and check off each item as you accomplish it.

Wear Fun and Stylish Hats. Even a temporary change can help you break the habit of pulling your hair, both in the short and long term. Hats essentially prevent your hands from reaching your head, the area you frequently fiddle with. There are plenty of hat options to choose from, and you may find certain styles are more comfortable for you than others. For example, you might find a knit hat more suitable than a cowboy hat or baseball cap. Choose the one that makes you feel at ease.

Use Bow Clips and Hairpins to Style and Manage Your Hair. When you neatly tie your hair, it becomes nearly impossible to fiddle with it. Use these accessories strategically to keep your hair neat, pulling or pushing it away from the areas you tend to focus on. Get creative, and you might just create a new fashion trend with hair accessories.

Use a Scarf or Bandana to Cover Your Hair. Fully covering your head will eliminate any opportunity to pull or touch your hair. Every time you touch the scarf or bandana, it will remind you that you are working on making a positive change. If you can resist the urge to take the scarf off, you'll experience a much more 'comfortable' period without the temptation to pull your hair.

Braid Your Hair to Keep It Out of Your Face. A simple change, even if temporary, can help you break the habit and support long-term behavioral change. If you can't move a strand of hair to pull when you're bored, your hands won't be able to engage in that behavior. Braiding your hair can serve as a reminder to stop, as the braid will loosen if you try to pull.

• Ponytails or buns can also be useful. Keeping your hair away from your shoulders and not letting it fall in front of your face will help reduce the temptation to pull your hair.
• A hairstylist can help you choose a hairstyle that minimizes the temptation to pull. Specifically, you should keep your hair away from your face, out of reach, or use various hair products to prevent unwanted hair-pulling. The desire to maintain the beauty of your hairstyle may be enough to stop you.

Cut Your Hair. If a short or layered style is what you prefer, you can change your hairstyle. Shaving your head might be extreme, but if you love the look, you might end up loving it.

• Many charitable organizations use donated hair to create wigs for cancer patients who lose their hair due to chemotherapy. You could donate your hair to such programs, benefiting both yourself and others.

Hair Dyeing. A simple change in hair color can be quite exciting. It can help you feel better about yourself or give you a more positive perspective. Altering your hair’s appearance may be all you need to ignite some motivation.

• If your 'new self' wants to stop fiddling with hair, you can pick a fresh hair color and create a new image for the world to notice. This experience can be quite cleansing.