Lesson 785: Dealing with the Shame and Social Disturbances Caused by Trichotillomania
Duration:70 minutes
Topic Introduction:This course helps you identify the psychological reactions such as shame, concealment, and avoidance caused by hair plucking, and learn to gradually move away from self-blame and rebuild inner dignity and social confidence through cognitive reshaping, self-acceptance, and social expression training.
○ Three types of shame and social avoidance patterns in trichotillomania
- Appearance anxiety:Avoiding social interactions or even looking in the mirror due to missing eyebrows or hair.
- Self-blaming shame:Thinking "I am sick" or "others cannot understand me" leads to deep denial.
- Over-masking type:Using hats, heavy makeup or wigs to hide traces of behavior leads to greater psychological burden.
▲ AI Interaction: Have you ever changed your plans to go out because you were afraid that others would notice?
Shame often makes people more isolated, but the truth is: hardship does not mean less worth.
Please write about a recent time you worried about what others thought of you because you plucked your hair, and honestly record the results.
Try rephrasing your self-blame as a statement of compassion: "I'm working on improving, not giving up on myself."
Record a time when you were understood or not criticized, and allow yourself to regain your balance.
Conclusion: When you give yourself empathy, socializing becomes easier.
Click the button below to discuss the sources of shame with AI and try to establish a new social response language.
○ Dealing with the shame and social distress caused by trichotillomania · Music therapy
Shame often holds people back, but music can build a safe bridge. Play a warm song and gently remind yourself: I am worthy of acceptance.
Recalling a recent experience of being afraid of being seen, I rewrote the self-blame into "I am already very brave" in the melody.
Let the music accompany you as you write down a sentence you want others to say to you, and then read it to yourself.
Conclusion: Melody can soothe shame and help you find peace of mind in social situations.
○ Oriental healing tea
Recommended drinks:Red Dates and Longan Tea
Recommended reasons:It replenishes blood and nourishes the heart, relieves tension and the emptiness after shame, and is suitable for stabilizing emotions before socializing.
usage:Brew 3 red dates and 5 longans in warm water for 10 minutes. Add honey to taste.
○ Lamb and wolfberry soup
Warming the yang and replenishing qi, nourishing blood and protecting the eyes, it relieves chills and cold hands and feet, and enhances endurance and energy. It's ideal as a steady supply during seasonal changes and after physical exertion, helping to restore warmth and vitality.
Nourishing blood and protecting eyes
Stamina recovery
Healing Recipes
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🎨 Color Mandala·Shame and Acceptance Exercise
Shame is like an inner shadow, and the color mandala exercise can help you transform "invisible pain" into "recognized experience."
- Masking image exercise:Paint the areas you cover most often and "lighten" them with color.
- Social mask image:Describe your different states in front of others and behind others, and try to blend them into one.
- Circle of Acceptance:Write "I deserve to be understood" in the center of the mandala and draw it in layers around it.
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○ Seal Script· Chinese Calligraphy Practice
This lesson recommends writing the three characters “心”, “健” and “合” to use practice to fight against the concealment and repression of shame.
Practice sentences:
“"A broad mind and a healthy body; harmony of mind and body"
A Broad Mind Brings Health · Unity of Body and Mind”
When writing, take a deep breath and move your wrist slowly, and regard each stroke as an opportunity to express your true self with courage.
Lesson 785: Establishing a Long-Term Relapse Prevention Mechanism and Emotional Balance
Objective: To develop a visualized self-regulation plan to prevent relapse.
Steps: Draw a circle and evenly distribute the words "Awareness," "Substitution," "Relaxation," and "Support." Write "Balance" in the center. This drawing symbolizes a stable system of emotions and behaviors, helping you maintain self-monitoring and a gentle rhythm in the long run.
Please log in before submitting your drawings and feelings.
○ 785. Dealing with the shame and social distress caused by trichotillomania: Journaling guidance suggestions
① Write down the three thoughts you are most worried about others seeing, and distinguish them from facts (evidence/conjecture).
Self-compassion: “I’m struggling with this, and it doesn’t define my worth or my relationship possibilities.”
③ Design low-risk exposure: Share your true feelings with someone you trust, just 1-2 sentences, and practice being seen without hiding.
④ Social preparation kit: hat/headband/Band-Aid/brief response to help you stay calm before interacting.
⑤ Record the evidence of being accepted or not being judged, and correct the mindset of “everything matters”.
⑥ Conclusion: When shame is illuminated by tenderness, its size will gradually shrink.
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You don't need to hide, but deserve to be understood and seen gently.
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