Progressive Muscle Relaxation: A Powerful Tool for Managing Trichotillomania

Progressive Muscle Relaxation (PMR) is a therapeutic technique that has been helping people manage stress, anxiety, and even mental health issues for over a century. Developed by American physician Edmund Jacobson in the 1920s, this simple yet effective practice involves systematically tensing and then releasing different muscle groups throughout the body. Recently, PMR has shown promise as a useful tool as part of a comprehensive treatment approach for treating trichotillomania, commonly known as hair pulling or “trich”. 

What Is Progressive Muscle Relaxation?

When you think of relaxation, what probably comes to mind is resting, maybe curling up with a good book or chilling on the sofa. PMR is a more focused, intentional and powerful kind of relaxation. 

At its core, PMR is pretty straightforward: by deliberately and systematically tensing and releasing your muscles, you can achieve a deep state of physical and mental relaxation, even deeper than what you might get through rest alone. Chances are, you’ve probably done a little PMR and not even realized it. If you’ve ever found yourself stressed out, clenching and unclenching your fists, you were in the tension/relaxation rhythm of PMR. 

PMR typically involves systematically tensing and relaxing your muscles, starting with the feet and moving upward, or beginning with the hands and progressing through each major muscle group. As you move through the process, you’re creating awareness of the sensations of tension and relaxation in your body.  

Studies have consistently demonstrated PMR's effectiveness across various conditions including anxiety, sleep quality, blood pressure, and chronic pain. PMR works by activating the parasympathetic nervous system, your body’s "rest and digest" mode, essentially turning off your stress mode. 

PMR and Trichotillomania: A Natural Partnership

For people living with body-focused repetitive behaviors (BFRBs) like trichotillomania, the benefits of PMR extend beyond just stress reduction. Many people with trichotillomania report that hair-pulling episodes are preceded by feelings of tension, stress, or a need for sensory stimulation. This is precisely where PMR can be transformative. Practicing PMR helps develop body awareness and the ability to recognize and respond to physical sensations and tension before they trigger automatic behaviors.

Research on behavioral treatments for trichotillomania, particularly Habit Reversal Training (HRT), has demonstrated significant success rates. PMR is frequently incorporated into comprehensive treatment approaches as a way to address the tension and urges that precede pulling behaviors. By learning to recognize early signs of physical tension and having a tool to release it, you can interrupt the cycle before the pulling urge becomes overwhelming.

Making PMR Part of Your Routine

One of PMR's greatest strengths is its accessibility. You don't need special equipment, a specific location, or extensive training to begin. Sessions can be as short as five minutes, longer as you become more comfortable with the practice. And you can do it when it’s best for you. Many people find that practicing PMR before bed improves sleep quality, while others use abbreviated versions throughout the day when they notice tension building.

An easy way to get started is to set aside a few minutes each day to practice. Trichstop has a great video that can get you started in your PMR practice. It might become your new favorite tool. 

When Therapy Can Help

If you're struggling with hair pulling and what’s in your toolbox isn’t working for you, Trichstop can help. PMR is just one of several evidence-based techniques used as part of Trichstop’s comprehensive approach to helping people overcome their hair pulling. We have resources, tools, and a team of experienced therapists who are skilled in treating trich and other BFRBs. And online services mean that you can access help where and when it works best for you. 

What’s in your healing toolkit? Whether it’s PMR or other strategies, having go-to strategies and practices can be a healthy part of the healing process. And remember, you don’t have to take the journey alone. Reliable resources and a skilled therapist can help you find the best strategies for your success and healing. 

References

1. VA.gov | Veterans affairs. (2024, May 1). VA.gov Veterans Affairs. https://www.va.gov/WHOLEHEALTHLIBRARY/tools/progressive-muscle-relaxation.asp#:~:text=PMR%20was%20originally%20used%20to,of%20Sleep%20Medicine%20(1999)

2. Penzel, F. (2020, February 14). Cognitive-behavioral treatment of trichotillomania — Western Suffolk psychological services. Western Suffolk Psychological Services. https://www.wsps.info/articles/cognitive-behavioral-treatment-of-trichotillomania

3. Snorrason, I., Berlin, G. S., & Lee, H. J. (2015). Optimizing psychological interventions for trichotillomania (hair-pulling disorder): an update on current empirical status. Psychology research and behavior management, 8, 105–113. https://pmc.ncbi.nlm.nih.gov/articles/PMC4396507/