Lesson 811: Emotion Regulation and Self-Soothing Techniques
Duration:75 minutes
Topic Introduction (Overview):
The urge to trichotillomania often doesn't stem from the hair itself, but rather from emotional fluctuations—anxiety, boredom, emptiness, fatigue, repression, or even subtle physical tension. Many people unconsciously use hair-pulling as a form of self-soothing: when their minds are overflowing, their fingers replace words; when they can't express their stress, their bodies use hair-pulling to express their distress. This course will guide you systematically through emotion regulation techniques, body soothing exercises, and alternative movement training, enabling you to identify urges before they arise, cope calmly when they do, and gently heal afterward. You will learn how to create new "safe havens" for your body, no longer relying on hair-pulling for balance, but cultivating the inner strength to firmly support yourself.
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▲ AI Interaction: Find Your "Emotional Trigger Trio"“
Tell the AI: When are you most likely to pluck your hair? Is it when you're bored, stressed, emotionally empty, or at certain specific times?
AI will help you organize:
① Your primary emotional triggers
② Your body's signal patterns (such as restless fingertips, tense shoulders and neck)
③ Immediately applicable alternative soothing techniques (breathing, touch, fist clenching-relaxation cycle)
It helps you find new outlets for your emotions, instead of automatically turning to emotional manipulation.
○ Stable rhythm, guided by music (Roman Script atmosphere)
Choose a slow but not heavy melody, and let it be as steady as footsteps on the ancient Roman stone path.
Close your eyes and follow the rhythm with gentle, wide-range breathing:
Inhale for 4 seconds, pause for 2 seconds, and exhale for 6 seconds.
Let music help you calm down and dissolve your impulses in the rhythm.
Music is not meant to make you forget your emotions, but to help you bring your emotions back to a level that your body can handle.
○ Chinese Healing Tea: Osmanthus and Lily Calming Tea
Recommended reasons:It soothes anxiety and calms a tense chest, helping to reduce the physiological basis for the urge to pluck hair.
formula:A small amount of osmanthus flowers, 3 grams of lily bulbs, and one slice of licorice root.
effect:It soothes the mind, relieves internal pressure, and reduces dependence on tactile stimulation.
○ Chinese Food Therapy: Yam and Lotus Seed Porridge
Yam has the effect of soothing the spleen and stomach and stabilizing energy, while lotus seeds are good at calming the mind and stabilizing the spirit.
This porridge is suitable for consumption on days when you have a frequent urge to pluck hair, experience significant mood swings, or have trouble sleeping.
Remind your body in a warm and quiet way: "I can be comforted."“
When emotions have a stable container, fingers will stop more easily.
○ Ancient Roman script · “I soothe myself with gentleness.”
Practice sentences:
I soothe myself with gentleness.
Key points to note:
- Roman script maintains a skeletal structure, symbolizing a "stable framework" for emotions.
- “Please write "soothe" delicately to convey a comforting warmth.
- “The word "gentleness" can be slightly lengthened to slow down the writing pace—helping to cultivate patience and gentleness.
Mental Healing: Mental Mandala Imagery 25
When you look at the halo of a mandala, it's not about finding perfect symmetry, but about giving your heart a place to rest.
Between light and shadow, you will find that emotions are not the enemy; they are just too tired and need someone to catch them.
A mandala is not about drawing something, but about observing—observing how your inner self slowly calms down from chaos.
When you stop fighting your emotions, the urge to pluck hair will lose its power.
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Lesson 811: Drawing a "Soothing Emotion Map" - Drawing Guidance Suggestions
Purpose:It helps you visually organize your emotional patterns so that you don't feel helpless when impulses arise.
step:
① Draw a soft circle in the center of the paper to represent "my core state".
② Draw three branches outside the circle: anxiety, boredom, emptiness—choose the emotion that resonates with you the most.
③ Write down the signals your body gives you next to each branch, such as “restless fingertips,” “tight chest,” and “frowning between the eyebrows.”
④ Draw a corresponding "soothing technique icon" for each branch, such as: deep breathing, clenching a fist and relaxing, gently placing a palm on the hand.
⑤ Write a sentence at the bottom of the picture:“"I am learning to respond to my emotions with gentleness."”
Please log in before submitting your drawings and feelings.
○ 811. Log Guidance
① What is my most prominent emotion today? How does it affect the urge to pluck hair?
② Have I noticed any subtle bodily signals?
③ What soothing techniques did I try today? How effective were they?
④ Was there ever a moment when I successfully slowed down the urge to pluck hairs? What happened?
⑤ Write a sentence:Emotions can be understood, not suppressed.
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When you learn to soothe your emotions, you also gain the ability to soothe the rhythm of your own life.
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