I have been diagnosed with trich and yes, you definitely have it too. I started working with this in september, and I have seen a T specialized in cognitive behavioural therapy once a week since January.

What I have doon is to try and assess risk situations. When do I tend to pull? How do I feel? In my case it's mostly about being bored/stressed/depressed. I have kept a journal and writing down sone sentences every hour about what I am doing and how I am feeling. In that way I could soon see my pulling pattern.

The next step is the difficult one - trying to create new ways for your mind to think. In my case, I sometimes never even notice that I pull until it's too late - and by then it's difficult to stop. But try and be aware of your risk situations and write a note with things you could do to keep your hands busy: knitting, doodling, rub them with hand lotion, press then against each other etc. Take a deep breath and think "do I really want to do this? How will I feel if I do it, in a long term perspective? And how would that feeling change it I don't pull?"

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