Everything You Need To Know About Trichophobia

Do you experience strong reactions at the prospect of encountering loose strands of hair? Trichophobia is defined as an intense and irrational fear of hair, which can lead to significant anxiety and avoidance behaviors.Trichophobia belongs to a class of anxiety disorders called specific phobias, which can produce severe nervousness, tension, worry, and other symptoms that may impair an individual’s ability to function. Despite its negative effects, trichophobia is a treatable condition. In this article, we’ll discuss everything you need to know about trichophobia, including its symptoms, effects, and treatment options.

What is trichophobia?

Often, this particular phobia stems from the belief that hair is inherently dirty or a gateway to contracting undesirable germs or diseases. Due to this fear, people who have trichophobia can experience severe mental and physical anxiety symptoms that may interfere with everyday life.

Symptoms of trichophobia

An individual with trichophobia may experience the following when they encounter (or believe they could encounter) hair:

• Extreme worry
• Sweating
• Shaking
• Nausea, vomiting, or other bodily reactions
• Rapid breathing or heart rate

Trichophobia can lead an individual to avoid public places, particularly those where they might see hair, such as a salon. This can lead to isolation, and in extreme cases, a person living with the condition may avoid leaving their home altogether.

Individuals who experience trichophobia are often aware of the irrational nature of the phobia but still have difficulty managing it. People with a specific phobia are often advised to seek professional care, particularly if it interferes with their daily lives or ability to function properly.

Causes of trichophobia

A phobia can sometimes exist alongside mental health conditions like obsessive-compulsive disorder (OCD) or anxiety disorders. It can also be related to a person’s upbringing or personality traits. For example, someone who has a strong focus on cleanliness may view hair as dirty and develop an aversion to it that leads to a phobia. Additionally, if you had caretakers who also exhibited anxiety regarding hair, you may experience a similar fear. Past traumatic experiences, extreme sensitivity to stimuli, and genetic factors may also contribute to a person's likelihood of developing a fear of hair.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Treatment options for trichophobia

There are several forms of treatment that can help manage the symptoms of trichophobia. These include therapy and medication.

Therapy

Working with a mental health professional may help an individual living with trichophobia to better understand the sources of their fear and provide them with tools to manage their symptoms. One common form of therapy for specific phobias is cognitive behavioral therapy (CBT). With CBT, the individual is typically taught to identify and replace negative or inaccurate thought processes that may be underlying their fears. For example, a therapist may help the participant realize that hair is not necessarily dirty or threatening.

Another common form of psychotherapy for phobias is exposure therapy. Here, the therapist often gradually exposes the participant to the object of their phobia so that they can start to form less fearful associations with it. This can take place through visualization, in-person exposure, or virtual reality. 

Medication

In some cases, doctors may prescribe medications for a specific phobia. According to the Mayo Clinic, these may include benzodiazepines or beta blockers. It’s recommended that you consult with a healthcare provider before starting or stopping any medication. Also, benzodiazepines are sedatives that can be addictive, so it may be best to tell your doctor if you have a history of dependence on alcohol or other substances.

Coping strategies for trichophobia

In addition to a treatment plan, you might also consider implementing lifestyle changes and at-home methods of managing trichophobia. The fear of hair can be a challenging and complex phobia to live with. However, with the proper guidance and coping techniques, you may find that you can gain control over your symptoms and prevent negative effects in the future.

Practice mindfulness

Research shows that mindfulness can lead to reductions in fear for those living with a specific phobia. Mindfulness is a practice that typically involves being present and focusing on your feelings, thoughts, and surroundings. Practicing mindfulness may help you avoid strong reactions to stimuli while relaxing your body and calming your mind.

To start, it may help to find a quiet place to sit or lie down. Next, you can focus your attention on your feelings, both physical and emotional. You might try to observe your thoughts and feelings without judging them. Then, you can bring your attention to your environment, including the sights, sounds, smells, and textures around you. Being in the present moment may help you decrease nervousness about the future.

Develop a support system

Managing symptoms of a specific phobia may be easier when you have a network of people around you who can provide care, give you advice, and listen to your concerns. Your support system can include family, friends, spiritual leaders, mentors, and other people whom you trust. Additionally, support groups for people living with specific phobias may help you connect with individuals who understand the challenges related to your phobia. If you can’t find a support group in your area, consider joining a group online, where it may be easier to find individuals who experience trichophobia. 

Practice breathing exercises

There is strong evidence that breathing exercises can help reduce symptoms of anxiety. Since a phobia is a type of anxiety disorder, deep breathing may decrease the tension, stress, and nervousness that often accompany a specific phobia like trichophobia. One common breathing exercise is box breathing. To start, you can inhale for four seconds, hold your breath for four seconds, exhale for four seconds, and then hold your breath again for four seconds. You may find it helpful to repeat these steps three to four times. Deep breathing may be especially helpful because you can practice it almost anywhere.

Implement self-care practices

Engaging in activities that nourish your body and mind may help you feel better and make it easier to address your phobia. Self-care can include a variety of components, from maintaining a skincare routine to making a cup of tea. Consider creating a self-care regimen that implements several different activities. That way, you can consistently care for yourself across multiple dimensions of your well-being.

Limit alcohol and caffeine

Certain substances can exacerbate symptoms of anxiety and may make it harder for you to treat trichophobia. Some people who have phobias might use alcohol as a coping mechanism. While it can have a relaxing effect in the short term, research shows that alcohol can end up worsening anxiety. 

Also, caffeine is a stimulant that can increase tension, nervousness, and other anxiety symptoms. You might consider reducing your consumption of alcohol and caffeine or abstaining altogether.

Facing your fears with online therapy

Research suggests that online therapy can help manage symptoms of mental health challenges that may lead to irrational fears. For example, in a systematic review of nine different studies, researchers found that online therapy could significantly decrease symptoms of specific phobia in participants. The review specifically focused on the flexibility of online therapy, mentioning its ability to reach people in their homes through mobile and other internet-enabled devices.

If you’d like help working through a phobia or a similar mental health concern, a licensed therapist may be able to offer you some evidence-based strategies for overcoming your fear. With online therapy through BetterHelp, you can participate in therapy remotely—through video call, voice call, or live chat—which may be helpful if you’re not yet comfortable addressing your fears in person. You’ll also have the option of reaching out to your therapist outside of sessions via in-app messaging. If you have a question about a phobia symptom, you can send your therapist a message at any time, and they’ll respond as soon as they can.