Lesson 783: Behavioral Alternative Training for Coping with the Irritability to Pull Hair
Duration:70 minutes
Topic Introduction:This course will teach you the "impulse-substitution" behavior training method, using specific sensory substitution, attention diversion, hand training and other methods to help you gradually replace hair-pulling behavior and develop new self-soothing pathways.
○ Three effective alternative behavior training
- Hand replacement training:Use massage balls, rubber bands, clay, etc. to perform the "press-hold-relax" movement.
- Vision and attention shift:Watch a light and shadow mandala animate, or observe the textures of plants shift your focus.
- Sensory Self-Regulation:Soothe urges with breathing exercises, cool water touch, soothing aromas, and more.
▲ AI interaction: Record the first impulse you experience today and try to replace it
When the urge strikes, create an alternative stage for yourself with music. Play a song with a gentle rhythm and let your hands follow the melody.
Instead of plucking your hair, try clenching your fists, stretching, or tapping the table to help your body find a new outlet.
As the music plays, observe how anxiety rises and falls with the rhythm and then slowly fades away.
Conclusion: The combination of music and alternative movements can help you create a softer path.
Click the button below to review your experience dealing with impulses with AI and optimize your alternative behavior choices next time.
Lesson 121: Behavioral Replacement Training for Dealing with Hair Pulling Compulsions · Psychological Q&A
When the urge to pull out strikes, find a new outlet for your hands. Try squeezing a stress ball, balling up paper, or gently tapping your hands on the table.
Incorporating alternative movements into your breathing gives your body a chance to release tension.
Record how you feel after using the alternative method and compare the change in the intensity of the urge.
You will find that impulse is not uncontrollable, it can be diverted through practice.
Conclusion: Every replacement action is establishing a new habit path for the brain.
○ Oriental healing tea
Recommended drinks:Green tea jasmine tea
Recommended reasons:It is refreshing and calms the mind, and is suitable for drinking when impulse strikes to replace physical action.
usage:2g green tea and 2g dried jasmine flowers, brewed with 80℃ water, can regulate nervous tension with its refreshing fragrance.
○ Bitter Melon and Pork Ribs Soup
Clears away heat and reduces internal heat, reducing greasiness and helping maintain refreshment and focus. Spare ribs provide protein and collagen, supporting recovery and maintaining satiety, making them ideal for summer relief and gentle post-training nourishment.
Relieve greasiness and maintain a steady state
Supply Recovery
Healing Recipes
/home2/lzxwhemy/public_html/arttao_org/wp-content/uploads/cookbook/ku-gua-pai-gu-tang.html(Please confirm that the file ku-gua-pai-gu-tang.html has been uploaded)
🎨 Color Mandala · Alternative Behavior Image Training
Transforming your hair-pulling urge into images and drawing symbols of alternative actions are important ways to help you establish internal alternative patterns.
- Impulsive Reconstruction Diagram:Draw the state where the impulse appears and use color to design the path of the alternative behavior.
- Comforting Hands Image:Draw an image of hands representing "stability and comfort," symbolizing not hurting yourself anymore.
- Habit conversion chart:Draw small symbols for each alternative behavior around the center of the mandala, coloring one layer each day.
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○ Seal Script· Chinese Calligraphy Practice
It is recommended to practice the three characters "round", "guard" and "strange" to help you train the psychological strength of "choosing a new path" in writing.
Practice sentences:
“"Outer circle, inner square; upholding righteousness while seeking innovation"
Outwardly Flexible, Inwardly Firm · Uphold Integrity with Subtlety”
When practicing calligraphy every day, you can write down your impulsive thoughts and erase them after practicing seal script to symbolize "I have other choices."
Lesson 783: Enhancing the Sense of Control Over Hair-Plucking Behavior
Objective: To reconstruct a sense of control and relaxation through visual exercises.
Steps: Draw a scene of a single hair being gently blown by the wind, rather than being pulled. Write below the drawing: "I can let impulses drift away, rather than erupt." When you depict the movement of the "wind," you are also instilling new, gentle behavioral connections into the body.
Please log in before submitting your drawings and feelings.
○ 783. Behavioral Alternative Training for Coping with the Irritability to Plug Hair: Journal-Based Guidance Suggestions
① Prepare a "hand replacement box": stress relief ball/tactile brush/paper ball/fidget spinner, pick 1-2 of them and carry them with you.
② When the impulsiveness is ≥4/10, first do the "hand-busy substitution": 5 pinches + 5 releases, lasting 60-120 seconds.
③ Coordinate with breathing: inhale for four beats and exhale for six beats × 4 rounds to allow muscle tension to slowly decrease.
④ Record the intensity curve: 1 minute/3 minutes after the start/replacement, 0-10 minutes, to witness the fact that it can decrease.
⑤ At the end of the exercise, write an affirmation: "I have successfully delayed/reduced my workload once and am changing my path."
⑥ Conclusion: Substitution is not escape, but training the brain to find gentler ways to relieve stress.
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Substitution is not escape, but gently telling yourself: "I can choose a new path."
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