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Create Your Trichotillomania Therapy Journal!
I think creating a therapy journal for Trichotillomania is great idea!
I created my own a couple months back and it really helped me a lot!
✔ It’s important to track certain stuff if you are trying to overcome Trichotillomania so that you can look back and see your pulling patterns and triggers.
What Do I Do With A Therapy Journal?
You’re going to want to track certain things in your journal EVERYDAY.
You can take the information I give you here and create a document in Google docs online.
How you arrange it is up to you (I show you some ways below) but you should have a page for each of the things you need to track daily and perhaps a tally sheet of some sort for the end of the week.
That’s how I did mine but I personalized it with some other cool stuff, which you can do too or you can keep it just the basics (which I will show you below).
Daily Things to Track in Your Journal
These are the things that your journal should have on each daily sheet.
Download a Free Journal Page Template to Print
Feel free to add whatever else you feel appropriate but these are the things I would track.
How you arrange them is totally up to you but you should have a space for each on your daily sheet to track.
Date
Did you pull? Yes or No
- Where were you?
- What were you doing?
- Who were you with?
- What were you feeling?
What did you eat?
- Breakfast
- Lunch
- Dinner
- Snacks
- Medications / Supplements
How much sleep did you get last night? # ____ hours
What to Look For At the End of the Weeks/Months
- At the end of the week and month you should do some sort of tally to look for patterns.
- Look for the times when you pulled more and less, what were you doing, eating, feeling those days – is there a pattern?
- A weekly or monthly tally sheet could help you too.
- It could include the days of the week with some columns for the above items and an count at the end.
Keep the Info in a Binder
- I would get something with a hard, durable cover because you’re going to be opening and closing it everyday.
- Get something you can flip through easily.
- If you don’t want to write it out everyday, you can copy/paste the information above into a google doc and print it.
- I suggest getting an 8.5 x 11″ binder because you have more room on the pages.
- Get a good binder so that you can print your sheets and 3-hole punch them to put them into a binder.
- Some people like to write it out themselves, in this case, just get some notebook paper.
- If you wish to print it and use fill-in-the-blank type pages, you can do that too.
Carry-All 3-Ring Binder3-Ring Professional Binder
TIP: Get yourself some pretty pens to mark certain things in different colors so they are easy to spot when you are looking for patterns.
Swingline 3 Hole PunchPaper Mate No Smear Gel Pens
Don’t Want To Make Your Own?
If you don’t want to make one, you can buy one. I have created one that has scriptures and a biblical foundation for your healing. There is also a secular one available if you would rather have something without a Christian focus.
- 56-Page Faith-Based Trichotillomania Journal 😍My FAVE 😍
- 8-Week Trichotillomania Health Tracking Diary (not faith-based)
Download a Free Journal Page Template to Print
Related: Free Trichotillomania Sticker Chart
Printable Overcoming Trich Therapy Journal & DevotionalFree Overcoming Trichotillomania Sticker Chart & Checklist
[…] can buy one or create your own, but they are very helpful for pin pointing what might be causing the […]