Lesson 816: A Calm Bedtime Plan and a Hair-Removal Prevention Strategy
Course duration:70 minutes
This course establishes a plan for pre-sleep calming and preventing hair pulling. Nighttime is often a high-risk period, so we will arrange light, hand substitutes, relaxation exercises, and pre-sleep reminders to help the body gradually learn that it is safe to calm down before falling asleep.
○ Course topic audio
Lesson 816: A Calm Bedtime Plan and a Hair-Removal Prevention Strategy
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Nighttime is often a high-risk period because people are tired and quiet, and their hands are more likely to automatically seek out familiar movements. Before bed, you can establish a routine: dim the lights, put away the mirror, prepare a substitute, and take a few breaths to let your hands and body know that you can gradually calm down tonight. Regarding your "pre-sleep calm and anti-hair-pulling plan," you can start by asking yourself three gentle questions: What are my most common triggers right now? What is the smallest substitute I can do? How can I talk to myself without hurting myself more? You can think of today's practice as a small act of self-care, not an exam or a judgment of yourself. Set a low-threshold goal for yourself, such as observing the impulse only once, delaying it by only ten seconds, writing down only one sentence, or preparing only one substitute tool. The smaller the goal, the easier it is to actually complete; completing it once will give you more evidence that you can do it. If you experience frustration, shame, or the urge to give up during the process, please don't rush to criticize yourself. These reactions are common and indicate that you are touching the core of an old habit. You can stop, take a sip of water, relax your shoulders, and tell yourself: This is a little difficult for me, but I don't need to hurt myself to get through this moment. Change is usually not linear. Doing well today, only to falter tomorrow, doesn't mean all your previous efforts have been wasted. Every time you're willing to start anew, you're training for a new path. Focus on concrete actions, not on drawing conclusions about yourself. You're not someone who needs fixing; you're someone learning to take care of yourself. When it's over, give yourself a gentle ending. Wash your hands, tidy your desk, write down a small progress note, or put alternative tools where they're easily accessible tomorrow. Let your body know that you've done something today, and that's something worth recognizing. Taking it slow doesn't mean standing still; it means you're finally starting to move forward in a way that doesn't harm you. Carefully consider these small efforts; they're helping you gradually regain a sense of security for your body and control over your life. As long as you're willing to see yourself more clearly and protect your body a little more, change is already happening. Today doesn't have to be perfect; simply being willing to start is great. Remember, small practices aren't perfunctory; they're giving your nervous system a chance to relearn. Just pausing a little longer today, protecting your body a little more, is already a step closer to being completely swept away by impulse.
AI Healing Q&A
Around the themes of pre-sleep calming and preventing hair pulling, AI-powered healing Q&A guides learners through gentle questions and answers, helping them clarify their concerns, triggers, misunderstandings, and next steps. It doesn't replace professional therapy, but rather helps clarify complex feelings, making practice more relevant to real life and reducing isolation and shame. It also reminds us that recovery can begin gently, allowing our mind and body to slowly return to a stable state. It helps us retain even the small steps we can take today.
○ Music therapy guidance
Music therapy, combined with a pre-sleep calming and anti-hair-pulling plan, uses calming, gentle, and rhythmically clear sounds to help the body gradually relax from tension and impulsiveness. While listening, place your hands in a safe position and follow your breath, allowing your emotions a harmless outlet. Remind yourself that recovery can begin gently. Let your mind and body slowly return to a state of peace. Make the most of every small step you can take today.
○East-West Healing Tea Drinks
Lemongrass and honey tea has a refreshing and slightly sweet flavor, making it suitable for drinking when feeling anxious, stressed, experiencing stomach upset, or feeling tense. To make it, take 2 to 3 fresh lemongrass leaves, boil them in hot water for 5 to 7 minutes, then add honey. Drink 1 to 2 cups daily to help soothe the body, promote digestion, and improve mood.
○ Healing Recipes
○ Ginseng and Lingzhi Porridge
Ginseng and Ganoderma lucidum porridge is nourishing and suitable for those experiencing long-term fatigue, unstable sleep, or mental exhaustion, who may consume it in small amounts under professional advice. The bedtime anti-hair-pulling plan emphasizes calm rather than strong stimulation; therefore, this porridge is more suitable for daytime consumption or during recovery, helping the body replenish support without over-exciting it.
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◉ Eastern Food Therapy · Porridge · 36. Ginseng and Lingzhi Porridge
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Ginseng and Ganoderma Porridge
Recommended reasons: Ginseng and Ganoderma lucidum porridge is nourishing and suitable for those experiencing long-term fatigue, unstable sleep, or mental exhaustion, who may consume it in small amounts under professional advice. The bedtime anti-hair-pulling plan emphasizes calm rather than strong stimulation; therefore, this porridge is more suitable for daytime consumption or during recovery, helping the body replenish support without over-exciting it.
2. Recipe and Method
Recipe (1–2 servings):
- Ginseng slices 2–3 g, or Codonopsis pilosula 6 g
- Ganoderma lucidum slices 3g
- 50 g japonica rice
- 850 ml of clean water
- Two red dates (optional)
practice:
- Wash the ginseng slices and lingzhi slices.
- First, boil the Ganoderma lucidum slices in water for 15 minutes, then take the broth.
- Cook the medicinal soup together with japonica rice and ginseng slices.
- Simmer over low heat for 35 minutes until the rice is soft and tender.
- You can add red dates and cook for another 5 minutes.
3. Small rituals for body and mind
When preparing nourishing ingredients, remind yourself that more is not necessarily better; what matters most is finding the right balance.
While cooking porridge, observe whether your body truly needs rest, support, or help.
Record your mental state after consumption to avoid excessive excitement at night.
4. Dietary Therapy Experience Record
- Record the time of consumption, whether it is breakfast, lunch, dinner, or physical and mental care when impulses, fatigue, or anxiety are rising.
- Observe the changes in satiety, stomach comfort, body relaxation, and intensity of hair-plucking urge within 30–60 minutes after consumption.
- Record whether this recipe helps you delay impulses, stabilize your emotions, or more gently return to your bodily sensations.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:Ginseng and Ganoderma Lucidum Porridge: A Traditional Chinese Medicine Recipe Tutorial
6. Precautions
- Ginseng and Ganoderma lucidum have strong herbal properties and require professional advice.
- Those with high blood pressure, significant insomnia, pregnancy, or those taking medication should consult a doctor first.
- It is not advisable to consume it with strong tea.
- It is not suitable for long-term, large-scale self-consumption.
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have allergies, chronic illnesses, are pregnant, are taking special medications, or require low-sodium or low-sugar diets, please prioritize following the advice of your healthcare provider and nutritionist.
Mandala Viewing Healing
Mandala visualization therapy, combined with a pre-sleep calming and anti-hair-pulling plan, simply involves quietly observing the shapes, colors, and central structure; drawing or completing a work is not required. While viewing, focus your attention on your breathing, eye movement, and bodily sensations, allowing your mind to gradually return to stability from its tension. Remind yourself that recovery can begin gently. Let your mind and body slowly return to a peaceful state. Reserve even the small steps you can take today.
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○ Calligraphy and engraving therapy practice
This healing practice of calligraphy and engraving, combined with a pre-sleep calming and anti-hair-pulling plan, uses slow, clear, and repetitive strokes or engraving movements to place the energy in the hands. The focus is not on writing beautifully, but on shifting the hands from automatic, harmful movements to expressive gestures with boundaries, rhythm, and care. It also reminds oneself that recovery can begin gently. Let the mind and body slowly return to a stable state. Reserve even the small steps you can take today.
○ Art Therapy Guidance
Art therapy, guided by a pre-sleep calming and anti-hair-pulling plan, uses lines, colors, textures, and body contours to express unspoken impulses, shame, tension, or feelings of repair. The artwork doesn't need to be aesthetically pleasing; it simply needs to help safely externalize emotions, providing a gentle outlet for inner pressure. It also reminds us that recovery can begin gently. Let your mind and body slowly return to a stable state. Keep a record of the small steps you can take today.
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○ Diary Healing Suggestions
Journaling is recommended in conjunction with a pre-sleep calming and anti-hair-pulling plan. Record today's triggers, physical signals, alternative actions, emotional changes, and one small, positive step forward. Writing is not about judging yourself, but about gently observing patterns and preparing for an earlier pause next time. It also reminds you that recovery can begin gently. Let your mind and body slowly return to a stable state. Keep a record of every small step you can take today.
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May you gradually return to a more stable, clear-headed, and gentler version of yourself through today's practice.