Hair Loss and Stress: How to Break the Cycle

If you’re here reading this, chances are you’ve noticed more strands than usual left behind on your pillow, in your hairbrush or swirling down the shower drain. 

Stress and hair loss feed off each other. Losing hair naturally causes you to be stressed. You notice shedding, panic about it and that anxiety ramps up the stress levels, causing even more hair loss. The most viable solution to this would be to break the seemingly endless circle. This is harder to say than to do, but it’s not impossible. 

In this article, we’ll share some insights that’ll help you manage your stress-induced hair loss. We’ll also share an innovative solution - Scalp Micropigmentation - that you can consider to create the illusion of a head full of hair. Let’s dive in. 

The Types of Stress-Induced Hair Loss 

Here are the three main types of hair loss that are triggered by stress:

Alopecia

Alopecia areata is an autoimmune condition, meaning your body’s immune system, which is supposed to protect you, turns on your hair follicles instead. 

Alopecia areata doesn’t usually cause hair to fall out evenly. Instead, you’ll notice small, round bald patches that can appear anywhere on your scalp, or even other parts of your body. In some extreme cases, it can progress to complete hair loss.

Trichotillomania

Trichotillomania is a completely different type of hair loss because it’s not your body causing it, instead, it’s you. This condition is often tied to extreme stress or anxiety, where pulling out hair becomes a coping mechanism. 

Sometimes, some people feel so tense or upset that pulling out their hair is the only way to get relief. It's not something they do consciously most of the time. Unlike the other types of hair loss, trichotillomania can lead to permanent damage if it goes on for too long. 

Telogen effluvium 

Telogen effluvium (TE) is by far the most common form of hair loss linked to stress. Your hair grows in cycles. At any given moment, about 85–90% of your hair is in the anagen (growth) phase, while the rest is either in the catagen (transition) or telogen (resting) phases. 

Normally, hairs in the telogen phase fall out at a steady, manageable pace, let's say about 50 to 100 hairs a day. But when your body experiences a significant stressor, it can trigger a physiological survival mechanism. 

Stress floods your system with cortisol and other hormones that divert energy away from non-essential processes, like hair growth, to prioritise your vital organs. 

Good news is, TE is usually temporary and reversible. Once the stressor is removed or managed, your hair can begin to regrow within 3-6 months. But in cases of chronic stress, it would most likely be an endless cycle.

Ways to Manage Your Stress-Induced Hair Loss

Here are ways to manage hair loss caused by stress:

Proper Diet

Your hair is made of protein, so eating enough of it is crucial. Think about foods like eggs, chicken, fish, or even beans and nuts if you prefer plant-based options. 

On top of that, certain vitamins can really help keep your hair strong and growing. Vitamin C, for example, helps your body produce collagen, which is like a support structure for your hair. You can find it in oranges, strawberries, or even a big juicy bell pepper.

B vitamins are another group you’ll want to pay attention to, especially biotin. You might’ve seen hair products advertising this, but the real deal comes from foods like eggs, bananas, and whole grains. 

And there’s also iron to be considered as well. If your body’s low on iron, your hair might suffer. Spinach, lean meats, and even fortified cereals are great sources. Lastly, make sure you’re drinking enough water. Dry hair often starts with a dehydrated body, so keep sipping throughout the day.

Better Lifestyle Adjustments

Stress management is probably the most important part of this whole conversation. Exercise is one of the best ways to fight stress and help your hair. It doesn’t have to be anything crazy. Just a brisk walk, some stretches or a quick jog can do wonders for your mood. 

And if you’ve never tried yoga or meditation, this might be a good time to start. Even five minutes of deep breathing can help calm your mind.

Sleep is another big one. If you’re not getting enough sleep, your body doesn’t have time to repair itself, including your hair. Try setting a consistent bedtime and sticking to it. 

Also, be kind to your hair and do nicer hairstyles. Tight hairstyles like ponytails or braids might look good, but they can actually weaken your hair over time. Just give your scalp a break with looser styles. 

Medical Treatments  

Sometimes, lifestyle changes and a better diet aren’t enough, and that’s okay. There are medical treatments that can help. Minoxidil, for instance, is something you can apply directly to your scalp to encourage hair growth. It’s widely available, but it does take a few months to see results, so patience is key when you’re using it.

If stress has led to more severe conditions like alopecia areata, a dermatologist might suggest corticosteroid injections to calm the immune response and give your hair a chance to grow back. 

Another option is platelet-rich plasma therapy or PRP for short. This is basically using your own blood to stimulate hair growth. It’s becoming a popular choice for those dealing with stubborn hair loss that won’t heal no matter what they try.

If you’re dealing with nutrient deficiencies, supplements might be recommended. Biotin, iron, or vitamin D are common ones for hair health. But before you grab anything off the shelf, it’s always a good idea to check with a doctor to make sure you’re taking what you actually need.

What About Scalp Micropigmentation?

There is actually one solution that doesn’t involve growing new hair but still makes a huge difference. We’re talking about Scalp Micropigmentation, or SMP. SMP is basically tattoo for your scalp; they are created by applying tiny dots of pigments to the scalp to resemble hair follicles. 

Micropigmentation will not make your hair grow back, but it can give the illusion of a fuller head of hair or a clean, shaved look.

The process usually takes a few sessions, and while there’s a little discomfort, most people find it manageable. Once it’s done, the hair tattoo can last for years with minimal upkeep. 

SMP is perfect if you’re looking for something low-maintenance and immediate. But remember, you should only get it done by an expert; otherwise, you risk getting a scalp that looks like it was dotted with a Sharpie. 

Also Read: Navigating the Journey of Hair Loss: Exploring SMP as a Confidence-Boosting Solution