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How to Create Your Own Trichotillomania Therapy Journal

December 6, 2017 By: Lesley

This post contains affiliate links.

Make your own trichotillomania therapy journal using these free printable pages. You can also just put one together using the information listed here. Use along side any products or treatment you are already using. I used a journal like this to stop hair pulling in my life.

Create Your Trichotillomania Therapy Journal!

I think creating a therapy journal for Trichotillomania is great idea! Make your own trichotillomania therapy journal using these pages and information. This download is free, you can use the PDF file and print it yourself. Use it alongside your products and help your therapist by tracking your treatment. See what I mean, this article explains it better.

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


Free printable trichotillomania worksheets to help stop hair pulling. I used similar tracking methods to stop my own hair pulling disorder. These are free worksheets to print and place in a binder for yourself.Can be used with treatment or therapy.

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 Binder 3-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 Punch Paper Mate No Smear Gel Pens


 Hair Pulling Disorder Weekly and Daily Printable Pages for People with Trichotillomania. This is great to use alongside your trichotillomania products or treatment because it helps you get the most benefit out of them by tracking your situation. See what I mean..

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 & Devotional Free Overcoming Trichotillomania Sticker Chart & Checklist

You Might Also Like:

Does Sugar Influence Hair Pulling Urges? Here's a Way to Find Out!
How To Stop Trichotillomania On Your Own - Even If You've Tried Before!
How Does Apple Cider Vinegar Help Hair Pulling Anxiety? 7 Benefits of ACV for Trichotillomania.
HabitAware Amazon Vs. HabitAware Direct - What You Need To Know Before You Buy!
The Trich Time I Had With Those Special Brownies
A Beginners Guide To Treating Trichotillomania 3 Steps In The Right Direction!
My Ever-Expanding Collection of Fidget Toys for Trichotillomania!
Will Keen Bracelets Help Me Stop Pulling My Hair Out? Here's My One Month Update!

Did You Miss Something?

  • Create Your Trichotillomania Therapy Journal!
  • What Do I Do With A Therapy Journal?
  • Daily Things to Track in Your Journal
    • Date
    • Did you pull?  Yes or No
    • What did you eat?
    • How much sleep did you get last night? # ____ hours
    • What to Look For At the End of the Weeks/Months
    • Keep the Info in a Binder
    • Don’t Want To Make Your Own?
    • Related: Free Trichotillomania Sticker Chart
    • You Might Also Like:

I am not a medical professional, just a blogger.

Disclosure:  I am not a doctor, health professional or your mother.  I am a blogger who talks about her experiences with a hair-pulling disorder and the things that have helped me try to overcome it.   None of the methods or products talked about are intended to cure anything.  None of the methods or products are intended to replace your medications or treatments.   You must take responsibility for your own health and actions and nothing here is meant to treat or diagnose anyone or anything.  I am just a blogger, if you have questions about your physical or mental health, it’s best to seek professional help.

Trichotillomania Products

 Grace & Faith Overcoming Trichotillomania Journal The Hair Pulling Habit and You: How to Solve the Trich Puzzle Trichotillomania Health Tracking Diary

About Lesley

My name is Lesley and I have been battling a hair pulling disorder my entire life.  I'm Jesus obsessed and I'm currently writing through my journey here on this blog.  I hold an Associate in Theology and I've written a faith-based trichotillomania therapy journal for people with this hair pulling disoder.  You can read a lot more about me on the home page and I have a private group on Facebook where you can find other like-minded people who understand what it's like to have trich.

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  1. How Do I Help My Child with Trichotillomania? - Advice for Parents says:
    April 28, 2018 at 2:19 pm

    […] can buy one or create your own, but they are very helpful for pin pointing what might be causing the […]

Hi I’m Lesley!

 

Trichotillomania Blogger

Trichotillomania Blogger. Naturally-Minded.  Jesus Obsessed. Empath.

I’m not everyone’s cup of tea. There’s going to be typos, sarcasm and lots of emotional rants I’m sure… try not to judge me based on the chapter of my life that you walk in on. 

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Hi. This is Lesley. This is my blog.  I have a faith-based Facebook group if you would like some encouragement and support overcoming Trichotillomania.  Be sure to grab my FREE printables! 

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