How to regain hair lost due to stress? The most common type of hair loss in women and men is a result of the natural aging process, but it can also be caused by other factors such as hormonal changes, medical conditions, or even emotional distress. Stress has been shown to cause hair thinning on the scalp. This condition is referred to as telogen effluvium, which means that the follicles are temporarily blocked from producing new hairs. The hair that falls out during this period is often very fine and fragile, making it easy for people to overlook. However, once the blockage ends, the hair will grow back thicker and stronger than before.
How do you know if your hair is falling out because of stress?
There are several signs that may indicate that your hair is falling out due to stress:
- Hair loss occurs only at night or early morning hours.
- You notice hair loss when you brush or comb your hair.
- Your hair feels brittle and dry.
- Hair loss is accompanied by itching or burning sensations.
- The hair loss lasts longer than three months.
- Your hair is falling out more frequently than usual
What causes stress-related hair loss?
Stress affects our bodies in many ways. It can make us feel anxious, depressed, angry, tired, and irritable. When we experience these negative emotions, our body releases hormones called cortisol and adrenaline into the bloodstream. These hormones affect every part of our body, including our hair. Cortisol makes hair fall out. Adrenaline stimulates blood flow to the skin, causing redness, swelling, and irritation. In addition, stress can trigger an immune system response that leads to inflammation. The latter can damage hair follicles, leading to hair loss.
The good news is that there are things you can do to reduce the impact of stress on your hair. You can learn how to manage stress effectively, and you can use certain strategies to help prevent hair loss.
Ways to regain hair lost due to stress
If you’re experiencing hair loss due to stress, try some of the following tips:
1. Get enough sleep
Sleep deprivation can lead to anxiety, depression, and anger, all of which can contribute to hair loss. Try going to bed earlier and getting up later so you have time to rest and relax.
2. Eat healthy foods
Eating nutritious food and following a healthy diet helps keep your body strong. Healthy foods include plenty of fruits, vegetables, whole grains, lean proteins, low-fat dairy products, beans, nuts, seeds, and fish. They contain antioxidants that protect cells from free radicals, toxins, and environmental pollutants. Antioxidants neutralize harmful chemicals in the body and help maintain healthy hair.
3. Exercise regularly.
Exercise boosts your mood and reduces stress levels. It also keeps your muscles toned and improves circulation. Regular exercise increases the amount of oxygen available to your brain, helping you stay focused and calm.
4. Manage your stress.
Learn to identify and control your stressors. Identify what stresses you out and do something about it. For example, if you find yourself worrying too much about work deadlines, set aside specific times each day to focus on work. If you worry about money, talk with your partner or family members about your financial situation. If you’re stressed about a relationship problem, seek counseling.
5. Use a stress ball.
A stress ball is a small ball made of rubber or plastic. Rub it between your hands for five minutes before bedtime. This will help release tension and lower your stress level.
6. Take deep breaths.
Breathing deeply calms your mind and relieves stress. Breathe in slowly through your nose, hold your breath for four seconds, then breathe out slowly through your mouth. Repeat this process 10–15 times.
Meditation is a great way to relieve stress. Sit quietly and close your eyes. Focus on your breathing. Let go of thoughts that bother you. Feel the air fill your lungs as you inhale. As you exhale, let go of any worries or concerns.
Laughter is one of the best ways to relieve stress. It triggers endorphins, natural painkillers that boost your mood. Find someone who makes you laugh, or watch funny videos online.
9. Spend time outdoors.
Spending time outside in nature has been shown to improve mental health. Go for a walk, take a hike, or spend time gardening.
10. Practice self-care.
Self-care includes taking care of your physical appearance, eating well, exercising, sleeping well, and enjoying hobbies. Self-care helps you feel better about yourself and gives you more energy. When you feel good about yourself, you are less likely to experience negative emotions like stress.
11. Avoid alcohol.
Alcohol causes dehydration and impairs blood flow to the scalp. It also lowers inhibitions and leads to risky behavior.
12. Watch your caffeine intake.
Caffeine can cause anxiety and insomnia. Limit your daily coffee consumption to three cups maximum.
13. Don’t smoke.
Smoking damages blood vessels and weakens bones. It also raises your risk for cancer and heart disease.
14. Take a supplement.
Supplementing with vitamins C and E may reduce stress by improving immune function. Vitamin C strengthens capillaries and prevents scarring. Vitamin E protects against free radical damage.
15. Massage your scalp
Massaging your scalp stimulates the production of serotonin, which relaxes your nervous system and eases stress.
16. Use a hair growth shampoo
Shampoos with protein and amino acids stimulate hair follicles so they grow faster. They also prevent breakage when washing your hair.
17. Eat fish twice a week.
Fish such as salmon, mackerel, sardines, tuna, and herring contain omega-3 fatty acids. These nutrients promote healthy skin and hair.
18. Drink water.
Drinking plenty of water keeps your body hydrated and relaxed. Your brain functions optimally when it’s properly hydrated.
19. Get regular haircuts
Haircuts remove split ends and encourage new hair growth. Regular trims keep your hair looking its best.
20. don’t use too much heat on your hair
Heat styling tools, especially blow dryers, can damage hair. If you must use a heated tool, make sure to protect your hair from direct exposure.
22. don’t wash your hair every day
Washing your hair every day removes oils and conditioners that help maintain softness and shine. It also strips away protective layers of the cuticle, causing your strands to become brittle.
23. Brush your hair gently
Brushing your hair too vigorously will strip away the protective layer of oil that keeps your hair moisturized. Instead, brush your hair slowly and evenly to avoid tangling.
What are types of stress-related hair loss?
There are three different types of hair loss related to stress:
1. Alopecia Areata
This type of hair loss happens when the body attacks its own hair follicles. The result is patchy hair loss. People with alopecia usually have no symptoms until they lose all their hair. Hair grows back within six months to a year after treatment begins.
2. Telogen Effluvium
Telogen effluvium occurs when there’s an abrupt change in hormone levels. Hormones control hair growth. In women, this is often caused by pregnancy or childbirth. Menstruation also causes temporary hair loss. This type of hair loss usually lasts only a few weeks.
Trichotillomania is a compulsive habit and an irresistible urge to pull out hair from the scalp or eyebrows. It’s most common among teens and young adults. Hair grows back once the person stops pulling it out.
not only does stress cause hair loss but it also affects our overall health. Stress leads to weight gain, high blood pressure, depression, anxiety, insomnia, headaches, fatigue, and more. So take some time to de-stress and you’ll see results!