Tips for managing the uncertainty of Alopecia and letting go of negative thoughts around your hair loss

Alopecia is a life-changing event that causes a lot of unknowns to enter into our life. Since this can feel scary, a normal response to this is for the brain to focus on the negative aspects about all of this new uncertainty.

However, these negative thought patterns can take up a lot of our energy and, ultimately, don’t change the fact that we are still experiencing hair loss and all the unknowns that come with it. Negative thoughts can eventually lead to us feeling tired, stuck and low on self-confidence.

Once we can release these negative thoughts we can begin to experience more acceptance of the uncertainty and hair loss journey as a whole.

Here are 5 tips to breaking the pattern of negativity so you can begin feeling more acceptance, confidence and ease in your experiences.

1. Notice the thought

Simply notice that you had a negative thought, without judging yourself or pushing it away.

2. Recognise the emotion(s) that come with the negative thought

Notice what emotion(s) show up when you have the thought.

Example: “I’m going to feel weird if they know about my hair loss.” One emotion that could come up from this thought is shame.

3. Process the emotion through the body

Do some movement (like dancing, exercising or yoga) or a self-care practice, like journaling, which will help to move the emotion through you.

4. Banish the thought

You can use language like: “I banish you”, “You are no longer welcome here”, “You no longer serve me and I release you now.”

5. Create a new empowering thought

Replace the negative thought with something that feels positive and empowering.

Example: Instead of “They are going to shame me when they find out about my hair loss” replace it with “They are going to be inspired when they hear about my hair loss” or “I’m going to feel relief when they know about my hair”

Choose a thought that feels true for you. This may feel hard at first, but the trick is to keep practicing. Over time, you will be able to create new thought patterns!

One of our very own AAAF community members, Sheridan Ruth – a yoga therapist, meditation facilitator, and empowerment coach – created a video outlining these 5 steps in more depth. Watch it here!

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