Therapy For Women Center

What Triggers Trichotillomania: Treatment and How to Manage

Trichotillomania is a mental health condition where a person can’t stop pulling out their hair. They may pull from their scalp, eyebrows, eyelashes, or other parts of the body. This pulling can cause bald spots, skin irritation, and a lot of shame and distress. Many people don’t know much about what triggers trichotillomania or how to get help. But there is hope for healing with the right support.

Woman with trichotillomania covers up her bald spots with makeup

What Triggers Trichotillomania: Common Causes

Trichotillomania triggers are different for everyone. Triggers are things that make the urge to pull stronger. Some common triggers include:

Stress and anxiety: Many people pull more when they feel overwhelmed or worried. Pulling can be a way to try to cope with these feelings.
Boredom or inactivity: Sitting still for a long time, like at school or work, can trigger pulling. Hands wander to the hair almost without thinking.
Mirrors and photos: Seeing your reflection or a photo of yourself can make you more aware of your hair and any perceived flaws, leading to pulling.
Negative emotions: Feelings like sadness, loneliness, anger, or shame can all trigger pulling as a way to avoid the discomfort.
Concentration: Some people pull when they’re deep in thought, reading, or doing something that takes a lot of focus.

Everyone’s triggers are unique. Learning to notice your own triggers is a big step in managing trichotillomania.

The Impact of Trichotillomania on Daily Life

Trichotillomania can impact your life in many ways. Physically, constant pulling can cause hair loss, scalp pain, and even infection. Many people with trichotillomania feel a lot of shame and try to hide their hair loss. They may avoid social events, dating, swimming, or any situation where their pulling could be noticed.

The shame and secrecy can be very isolating. People with trichotillomania often feel alone and afraid to reach out for help. They may worry that others will judge them or think they’re “crazy.” This can lead to low self-esteem, depression, and anxiety.

Trichotillomania can also interfere with work or school. Time spent pulling is time not focused on tasks. Pulling can also make it hard to maintain good hygiene, as the hair pulling ritual takes up time and energy.

Coping with What Triggers Trichotillomania

Understanding what triggers trichotillomania is key to managing the condition. Once you know your triggers, you can develop a plan to cope with them. Some strategies include:

Stress management: Practice relaxation techniques like deep breathing, meditation, or yoga to reduce overall stress levels.
Keeping hands busy: When you feel the urge to pull, reach for a fidget toy, stress ball, or other tactile object to keep your hands occupied.
Modifying your environment: If certain places or situations trigger pulling, try to avoid them or have a plan in place to manage the urge.
Self-care: Taking care of your physical and emotional needs can reduce the likelihood of pulling. This includes getting enough sleep, eating well, and doing activities you enjoy.
Seeking support: Talking to a trusted friend, family member, or therapist can help you feel less alone and provide accountability in your recovery.

Remember, what works for one person may not work for another. It’s important to experiment and find the strategies that work best for you.

The Role of Trichotillomania Therapy

Trichotillomania therapy is an important part of the recovery process. A therapist can help you understand what triggers trichotillomania, develop coping strategies, and work through the emotional impact of the condition.

Cognitive Behavioral Therapy (CBT) is the most well-studied treatment for trichotillomania. In CBT, you learn to recognize and change the thoughts and behaviors that contribute to pulling. This may involve keeping a pulling diary, practicing relaxation techniques, and gradually exposing yourself to triggering situations while resisting the urge to pull.

Acceptance and Commitment Therapy (ACT) is another approach that can be helpful. ACT focuses on accepting uncomfortable thoughts and feelings while committing to actions that align with your values. For example, you might learn to notice the urge to pull without acting on it, while engaging in meaningful activities that bring you joy.

Some people also find medication helpful in reducing pulling urges. However, medication is typically used in combination with therapy, not as a standalone treatment.

Finding a therapist who specializes in treating trichotillomania can make a big difference in your recovery. Look for someone who has experience with CBT, ACT, or other evidence-based treatments for body-focused repetitive behaviors.

You Are Not Alone

If you’re struggling with trichotillomania, it’s important to remember that you are not alone. Millions of people worldwide deal with this condition. It’s not your fault, and you don’t have to face it by yourself.

Healing is possible. With the right tools and support, you can learn to manage your triggers and take back control of your life. You can get to a place where trichotillomania no longer dominates your thoughts and actions.

If you’re ready to take the first step, reach out to a trichotillomania-informed therapist. It’s a brave and powerful choice to seek help. At Therapy for Women, we have a number of therapists who specialize in Trichotillomania.

Remember, recovery is a journey. It’s not always a straight path, and there may be setbacks along the way. Be patient and compassionate with yourself. Celebrate each small victory and keep moving forward. With time and practice, freedom from trichotillomania is within reach.

What is Orthorexia and How to Recover

In a world that’s increasingly obsessed with health and wellness, it can be hard to know where to draw the line. For some people, the desire to eat “clean” or “pure” foods can become so consuming that it starts to take over their lives. This condition is known as orthorexia, and it’s a serious eating disorder that can have devastating consequences. But what is orthorexia, exactly? And how can you recover if you’re struggling with it?

What is Orthorexia? Understanding the Basics

At its core, orthorexia is an obsession with healthy eating that goes far beyond just wanting to be healthy. People with orthorexia become so fixated on the quality and purity of their food, it starts to interfere with their daily lives. They may spend hours researching and planning their meals and obsessing over ingredients and nutrition labels. They may feel intense guilt or anxiety if they eat something they consider “unhealthy.”

Unlike other eating disorders like anorexia or bulimia, orthorexia isn’t necessarily about losing weight or controlling body size. Instead, it’s driven by a desire to be as healthy as possible. This may mean cutting out entire food groups or avoiding social situations where “unclean” foods might be served.

Some common signs of orthorexia include:

Obsessive thoughts about food and nutrition
Rigid rules around eating, such as only eating certain “pure” foods or avoiding entire food groups
Feelings of guilt, shame, or anxiety when eating “unhealthy” foods
Social isolation and avoiding events where food is served
Neglecting other areas of life, such as work or relationships, in pursuit of the “perfect” diet
Feeling a sense of superiority over others who don’t eat as “purely”

If these symptoms sound familiar, it’s important to know that you’re not alone. Recovery is possible with the right support.

What is Orthorexia? Diving Deeper

One of the tricky things about orthorexia is that it can be hard to spot. After all, in a culture that’s constantly bombarded with messages about the importance of healthy eating, it can be easy to mistake orthorexia for just being “health-conscious.”

But there are some key differences between a healthy interest in nutrition and a full-blown eating disorder. For one thing, people with orthorexia often take their dietary restrictions to extremes, cutting out entire food groups or only eating a narrow range of “safe” foods. They may also become obsessed with the source and preparation of their food. They may refuse to eat anything that doesn’t meet their strict standards.

Another hallmark of orthorexia is the way it impacts a person’s social life and relationships. People with orthorexia may avoid eating out or attending social events where they can’t control the food being served. They may also become judgmental or critical of others who don’t share their eating habits, leading to feelings of isolation and loneliness.

Over time, the mental and emotional toll of orthorexia can be significant. Constantly worrying about food and nutrition can lead to chronic stress, anxiety, and even depression. It can also cause physical health problems, such as nutrient deficiencies or digestive issues.

Getting Help: The Role of Eating Disorder Therapy

If you’re struggling with orthorexia, it’s important to know that recovery is possible. Eating disorder therapy can be a powerful tool in your journey. A therapist who specializes in treating eating disorders can help you understand the root causes of your orthorexia. Additionally, they can help you develop healthier coping mechanisms, and work towards a more balanced relationship with food and your body.

Some common types of eating disorder therapy include:

Cognitive-behavioral therapy (CBT). This type of therapy focuses on identifying and changing negative thought patterns and behaviors related to food and eating.
Dialectical behavior therapy (DBT). DBT teaches skills for managing difficult emotions, tolerating distress, and improving interpersonal relationships.
Family-based treatment (FBT). For younger patients, FBT involves the whole family in the recovery process, with a focus on restoring healthy eating patterns and weight.
Nutritional counseling. Working with a registered dietitian can help you develop a balanced, nourishing meal plan and overcome fears or anxieties around certain foods. Learn more about our licensed dietician here.

In addition to therapy, other tools for recovery may include support groups, self-help books, and mindfulness practices like meditation or yoga. At Therapy for Women Center, we are proud to offer all the above types of therapy necessary for healing orthorexia.

Moving Forward: Life After Orthorexia

Recovering from orthorexia is a journey, and it’s not always a straight path. There may be setbacks and challenges along the way, but with the right support and tools, it is possible to find freedom from obsessive thoughts and behaviors around food.

As you work towards recovery, it’s important to be patient and compassionate with yourself. Remember, your worth is not defined by what you eat or how closely you adhere to a particular diet. You are so much more than your eating habits, and you deserve to live a life that’s full of joy, connection, and purpose.

If you’re struggling with orthorexia, know that you’re not alone. Help is available. Reach out to a trusted friend, family member, or healthcare provider.

At Therapy for Women Center, we have a number of eating disorder therapists who specialize in orthorexia. Learn more about our approach here. We would be honored to support you.

The Pain of Growing Up LGBTQ+: How to Heal Childhood Trauma

Growing up LGBTQ+ can be really hard. The judgment, hate, and confusion about different sexual orientations and gender identities can hurt a lot. These painful times, if not dealt with, often lead to problems as an adult. Problems like anxiety, depression, drug abuse, and wanting to end your life. It’s important to talk about the trauma of growing up LGBTQ+ and ways to heal.

Member of the LGBTQ community flying pride flag in Philadelphia

What LGBTQ+ Childhood Trauma Looks Like

Trauma shows up in many ways for LGBTQ+ kids. Some deal with bullying, being beat up, or even attacked by classmates, teachers, or family members because of who they love or how they express their gender. Others face put-downs, being ignored, or told they’re wrong about their feelings.

Even LGBTQ+ kids who don’t face direct harm still deal with the stress of hiding who they are. They may not have examples of people like them or support. Without the safety to figure themselves out, they may have a hard time knowing and loving who they are.

Signs That Growing Up LGBTQ+ Trauma Is Still Affecting You

Every LGBTQ+ person has their own journey, but here are some common signs that childhood trauma is affecting you:

Shame or hate towards your LGBTQ+ identity
Feeling like a fake or not “enough” in LGBTQ+ spaces
Always doubting or not liking yourself
Trying to be perfect to make up for feeling not good enough
People-pleasing and trouble saying no
Finding it hard to trust and be real in relationships
Feeling apart from your body and struggling to enjoy things
Using drugs, food, work, or sex to avoid hard feelings
Thoughts of suicide or self-harm when shame comes up

If you relate to any of this, know that you can get help and heal. You’re not alone.

How LGBTQ Therapy Helps

In the past few years, more and more therapists are offering support just for LGBTQ+ people. LGBTQ therapy gives a safe space to work through the stress, trauma, and pain that comes with being LGBTQ+.

In therapy, you can:

Get to know and love all parts of who you are
Work through painful times, shame, and negative messages
Learn to be kind and accepting of yourself and your body
Grieve what you’ve lost and rewrite your story with strength
Build skills to talk to others, set boundaries, and have healthy relationships
Get help with coming out, transitioning, or being an LGBTQ+ parent
Make a life that fits your values and lets you be your true self

Having a therapist who really gets what it’s like to be LGBTQ+ can make all the difference. Look for someone who doesn’t just say they’re LGBTQ-friendly but knows a lot about LGBTQ+ issues and is LGBTQ+ themselves if possible. We are proud that all of our LGBTQ+ providers are members of the community and know the experience first hand. Learn more here.

Your Story Matters

If you’re hurting from growing up LGBTQ+, your pain is real and it matters. It’s not your fault. You’re not broken or alone.

No matter where you are in your healing, know that things can get better. With time, help, and being kind to yourself, you can turn your pain into power. You can take back your story and live fully as the amazing, strong LGBTQ+ person you’ve always been.

If you’re ready for support, think about reaching out to an LGBTQ+ therapist. You deserve to be celebrated and loved for exactly who you are.

Healing may feel long and scary. But it’s a journey worth taking. On the other side is real self-love, pride in who you are, and the joy you’ve always deserved.

Unlock Freedom and Heal Your Childhood Trauma With Therapy

Childhood trauma can have a big impact on adult life. It can affect mental health, relationships, and overall well-being. Many people who go through tough things as kids struggle as adults. They may have a hard time feeling happy or connecting with others. But there is hope. Trauma therapy can help adult survivors of childhood trauma work through their experiences and learn new coping skills.

woman sitting on a couch in therapy for childhood trauma

What is Childhood Trauma?

Childhood trauma can include many things, such as:

Physical abuse: This is when an adult hurts a child’s body on purpose.
Sexual abuse: This is when an adult touches a child in a sexual way or makes them do sexual things.
Emotional abuse: This is when an adult says or does things that make a child feel bad about themselves.
Neglect: This is when an adult doesn’t give a child the care and attention they need to be healthy and safe.
Seeing violence at home: This is when a child sees adults in their home hurt each other, like hitting or yelling.

These experiences can have long-term effects. They can change how a child’s brain develops and how they learn to deal with stress. As adults, they may struggle with:

Mental health problems: Depression, anxiety, or PTSD are common in people who have been through childhood trauma.
Trouble trusting others: It can be hard to feel safe with people or to believe that they won’t hurt you.
Health problems: Childhood trauma can lead to health issues like heart problems, or chronic pain.
Low self-esteem: Survivors may feel like they are not good enough or that something is wrong with them.
Intense emotions: It can be hard to deal with strong feelings like anger, fear, or sadness.

How Trauma Therapy Helps

Trauma therapy is a special type of therapy. It focuses on the needs of people who have been through hard things. In trauma therapy, adult survivors can:

Talk about their experiences in a safe space. A therapist will listen without judging and help you make sense of what happened.
Learn healthy ways to cope with stress and emotions. You can learn things like deep breathing, meditation, or art to help you feel better.
Change negative beliefs about themselves. A therapist can help you see that what happened wasn’t your fault and that you are strong for getting through it.
Build healthy relationships. You can learn how to trust people, set boundaries, and communicate your needs.
Become more resilient. This means getting better at dealing with hard things and bouncing back after setbacks.

Types of Trauma Therapy

There are different types of trauma therapy. Some common ones are:

Cognitive-Behavioral Therapy (CBT): This type of therapy helps you change negative thoughts and behaviors related to trauma. You might learn to challenge thoughts like “I am broken” or “It was my fault.”
Eye Movement Desensitization and Reprocessing (EMDR): This therapy uses eye movements or tapping to help your brain process trauma memories. It can make them feel less scary or overwhelming.
Somatic Therapy: These focus on the mind-body connection. They help you notice and release tension or feelings that are stuck in your body due to trauma.

Your therapist may use one or more of these types of therapy. They will work with you to find the best approach for your needs.

Finding the Right Therapist for Childhood Trauma

Looking for a therapist can feel overwhelming. It’s important to find someone who has experience working with childhood trauma survivors. Here are some things to look for:

Special training in trauma therapy. Ask if they have done extra training in treating trauma.
A safe, non-judgmental space. You should feel comfortable talking to them and not worry about being blamed or shamed.
Respect for your boundaries. A good therapist will go at your pace and not push you to talk about things before you are ready.
Help you feel contained. They will help teach you coping skills so you leave sessions without feeling too triggered or like you cannot go on with your day.

You might need to talk to a few different therapists before you find the right fit. That’s okay. It’s important that you feel good about the person you’ll be sharing your story with.

The Healing Journey

Healing from childhood trauma is a journey. It takes time, and there may be ups and downs along the way. Be patient and kind to yourself. Some days will be harder than others, and that’s normal. Remember that you are not alone. Many people have been where you are and have found healing through therapy.

If you’re struggling with the effects of childhood trauma, know that help is available. At Therapy for Women Center, we have a number of trauma experts at our practice who would be honored to work with you. Click here to learn more about our approach and see if we would be a good fit.

5 Compelling Reasons to Seek Pre-Marital Counseling for a Strong Foundation

Are you engaged and preparing to get married? Pre-marital counseling is a great tool to help you build a strong foundation for your future together. Pre-marital counseling can help you and your partner navigate the challenges of married life and set you up for long-term success. Here are five compelling reasons why pre-marital counseling should be a priority for engaged couples.

a man and woman who are engaged sit on a couch for pre-marital counseling

1. Develop Communication Skills

Effective communication is the cornerstone of a healthy marriage. Pre-marital counseling can help you and your partner develop essential communication skills. Some things we teach couples are: active listening, expressing feelings constructively, and approaching difficult conversations with empathy. This will allow you to be better equipped to handle future challenges.

2. Identify and Address Potential Conflicts

Every couple faces challenges. Pre-marital counseling can help them identify and address these problems early. This prevents small issues from becoming big ones. We can help you find common ground and strategies for dealing with differences in finances, parenting styles, or long-term goals. We use Gottman Method to help you and your partner handle disagreements effectively.

3. Deepen Your Connection with Pre-Marital Counseling

Pre-marital counseling isn’t just about addressing potential problems. It is also an opportunity to celebrate your strengths as a couple and deepen your connection. Through guided discussions and exercises, you’ll gain a better understanding of each other’s values, dreams, and desires. You will learn how to support and encourage one another as you build your life together. Furthermore, by investing in your relationship before marriage, you’ll create a stronger, more resilient bond.

4. Create a Shared Vision for Your Future

A shared vision for the future is essential for a successful marriage. Pre-marital counseling can help you and your partner identify your individual and collective goals, and develop a plan for achieving them together. By having open and honest conversations about your hopes and dreams, you’ll build a future that you both feel excited about.

5. Establish Realistic Expectations

One of the key benefits of pre-marital counseling is that it helps couples establish realistic expectations for marriage. Many couples enter into marriage with idealized notions of what married life will be like, only to face challenges and conflicts that they were not prepared for. Sometimes we think that a marriage licence will miraculously solve all of our problems. But any issues we are currently dealing with are not going to disappear after the wedding.

Marriage is a lifelong commitment that requires dedication, compromise, and hard work. Talking about the responsibilities and obligations that come with marriage can ensure couples are on the same page so there are less surprises down the road.

In Summary

If you are engaged, pre-marital counseling equips you with the skills and resources needed to build a loving, lasting relationship. Seeking professional help before marriage can help you face challenges. It can also improve your chances of having a happy life together.

Investing in pre-marital counseling is one of the best choices engaged couples can make before saying “I do.” Getting engaged is an exciting but potentially stressful time. We can help support you through this process so that you go into your wedding day feeling confident and secure in your relationship. Our licensed couples therapists are excited to support you through this next phase of life. Click here to learn more about our approach.

How to Manage Climate Change Anxiety Amid Rising Temperatures

Feeling more anxious about climate change lately? You aren’t alone! Climate change anxiety is a real problem. The news from climate scientists is alarming. Even as we’re becoming more aware of our impact on the earth’s temperatures, governments are doing little to stop the damage. Climate anxiety is a growing concern all over the world. It’s normal to be afraid when reading headlines about what will happen as the earth’s temperature increases. However, understanding and addressing this type of anxiety is important for keeping calm as the world turns more turbulent.

The Climate’s Impact on Mental Health

Studies show that for every 1° C increase in the earth’s temperature, mental health issues increase in the general population by two percentage points. These issues can manifest as a constant, low-level worry or escalate into full-blown panic attacks and depression. People living in areas directly affected by climate change, such as those experiencing severe droughts, floods, hurricanes, or wildfires, often face more acute trauma.

Losing one’s house, livelihood, and even loved ones to climate-related disasters brings the issue of climate change much closer to home. Additionally, many people tend to feel overwhelmed by the scale of the problem. They may feel uncertain about how to make a meaningful difference. Therefore, this can lead to a kind of paralysis—it feels like individual help is futile. But it isn’t! Here are several ways you can begin to cope with climate anxiety.

Our Tips for Climate Change Anxiety

Educate Yourself (and Others)

The more you know, the more you’ll feel empowered. When you understand the science behind climate change, its impacts, and potential solutions, this can give you guidance. Talk to others about climate change and what it means for humanity going forward.

Take Action

Engaging in environmental activism can make you feel less helpless. Consider joining a local environmental group, advocating for specific policy changes, or making more sustainable lifestyle choices. Think of ways you can help. You could try: cutting down on meat consumption, being mindful of single-use plastics, and thrifting. You can also get involved in organizations such as the Environmental Defense Fund. However, remember you are one person and cannot possibly solve this problem alone. We need collective action from the world to solve this problem.

Practice Mindfulness and Self-Care

Mindfulness techniques, such as meditation and deep breathing exercises, are research-backed techniques for managing stress. Regular physical activity, healthy eating, and good sleep practices are also crucial for maintaining mental and emotional health. Don’t forget to do things that make you happy. It’s important not to wallow and fret over the state of the world. Take time for yourself and find joy in life. Your distress alone is not going to help the current state of things. Furthermore, it is important to remember that one person alone cannot solve this crisis.

Connect with Nature

If you are experiencing an increase in climate change anxiety, spending time in nature can calm you down. Getting in touch with the natural environment can remind you how amazingly resilient the earth is. Try hiking, gardening, walking in the park, or visiting nearby natural resources like rivers, caves, preserves, mountains, or seasides. However, even sitting outside for a few minutes a day can make a difference.

Avoid Doomscrolling

While it’s important to educate yourself, it’s also okay to take a break. There’s only so much a single human can do in the face of a worldwide issue. At some point, you need to protect your mental health. Recognize your emotional response to news and social media. Additionally, if you feel your thoughts racing and your heart rate increasing, it’s time to log off.

Attend Therapy for Climate Change Anxiety

While it’s normal to feel deeply concerned about the environment, this anxiety shouldn’t impact your daily life. If you find yourself constantly ruminating about climate change or feel constantly afraid, consider therapy. A therapist can help you develop healthy coping mechanisms when you feel your anxiety ramping up. You’ll also learn how to change your negative thought patterns and use coping skills. Through therapy, you can find strength in your commitment to a better world.

To find out more about how therapy can help you cope with climate change anxiety, please reach out to us.