Alopecia Areata, an autoimmune disorder, affects approximately 1 out of every 500 to 1,000 individuals in the United States.

In this disorder, hair falls out in small patches, creating a bald spot.

These patches or bald spots can sometimes widen in size and may affect your confidence.

A lack of confidence can make you feel stressed, disheartened, and anxious. 

These feelings may also aggravate this autoimmune condition.

So the best practice for this situation is stress management which might help you regain control, and boost your self-esteem. 

This article will discuss some effective stress management techniques that can aid in dealing with the emotional and physical stressors of Alopecia Areata.

Can stress cause Alopecia Areata

The answer to this question can be a little bit tricky because there are some contradictory studies.

According to the National Institute of Aging, hair loss, formally known as Alopecia, is associated with chronic stress. 

But the exact mechanism of how stress causes hair loss is yet to be found.

As per a study, physical and psychological stress is often associated with the development of autoimmune disease.

Thus, it can be assumed that Alopecia Areata, also an autoimmune disorder, may worsen due to chronic stress.

Moreover, Mayo Clinic, a renowned nonprofit American academic medical center, states that stress can possibly cause this disorder.

But a study on whether Alopecia Areata can be triggered by emotional stress found different results.

A total of 178 patients with severe Alopecia Areata were evaluated. 

Twelve patients (6.7%) reported a severely disturbing event during the six months preceding the first symptoms of their disease. 

No patient reported that episodes of hair loss coincided with stressful life events. 

Thus, the study concluded that emotional stress has no significant role in the development or worsening of Alopecia Areata.

But as the study was conducted on a smaller scale with only 178 people, we can not rule out the possibility of stress as a risk factor for Alopecia Areata.

What is the need for Alopecia Areata stress management

Heart attack due to reduced blood flow
Heart attack (reduced blood flow)

Although there is uncertainty on whether stress is a cause of Androgenetic Alopecia or not, you might probably experience stress as a result of this disorder.

When you see clumps of hair falling out and creating a bald patch on your scalp, you might feel that you don’t look desirable.

It can take a toll on your mental as well as physical health.  

According to the American Psychological Association, stress can affect your health in the following ways:

  • Headaches or migraines
  • Shortness of breath
  • Increased heart rate
  • Hypertension
  • Heart attack
  • Decline in sex drive or libido
  • Stroke
  • Bloating
  • Nausea 
Caution:
Consult your doctor immediately if any of the stress-induced symptoms aggravate.

Continue reading to learn about effective Alopecia Areata stress management techniques to help prevent stress and associated problems.

Alopecia Areata stress treatment

There are many ways in which you can manage Alopecia Areata-induced stress. 

Here are some of the easiest stress management techniques.

Seek support

This is one of the most simple and easy ways to reduce stress.

Your loved ones, like your friends or family, are always there to support you. Sit with them, and vent your emotions.

Making a cluster of emotions like feeling ashamed, non-desirable, etc., because of Alopecia Areata is not good for your health.

These emotions will keep on piling up and cause severe stress over time. Thus, it’s better to open up with your confidants.

However, there can be circumstances where you don’t feel good enough to seek help from your known ones. 

It can be because you don’t want to bother them with your stress, or you may feel they will judge you because of your vulnerability. Whatever the reasons, you always have a solution.

Now, there are support groups that have people having similar problems. 

Engaging with others who have gone through similar challenges can provide a sense of belonging and help you realize that you are not alone in your journey.

You can even search for them online easily.

Practice mindfulness and relaxation techniques

meditation
Meditation

Mindfulness and relaxation techniques are said to be one of the ways to reduce stress. It helps your mind calm down and focus on the present moment.

Mindful meditation is roughly divided into two parts:

  • Attention: Pay attention to what is happening in the present moment and be in a state of awareness
  • Acceptance: Accept your feelings without being judgemental. Instead of reacting to those thoughts or feelings, the goal is to acknowledge them and allow them to pass without attachment or further engagement

An analysis was done to evaluate the efficacy of Mindfulness-based Therapy (MBT). A total of 209 studies were included.

Fact:
MBT utilizes meditation, relaxation, and exercises that enhance awareness to redirect attention toward the current moment.

The results showed that MBT is an effective treatment for various psychological problems, especially for reducing anxiety, depression, and stress.

Here are some common mindfulness and relaxation techniques that you can try:

  • Breathing exercises
  • Meditation
  • Muscle relaxation
  • Guided imagery (imagining yourself in a peaceful environment)

Eat nutritious foods

Have you ever noticed that you tend to eat more unhealthy foods when you are stressed because of something?

That can be a coping mechanism for relieving stress. But it’s not healthy.

Studies have shown that stress is associated with poor eating habits like uncontrolled eating, emotional eating, etc.

Eating a healthy and nutritious diet is essential for your mental as well as physical health.

Thus, to reduce Alopecia Areata stress, include a variety of vegetables, fruits, cereals, etc., in your diet.

Regular exercise

Whenever we hear of exercise, we immediately relate it to physical health. But that’s not precisely correct.

Although regular exercising does help in the betterment of physical health, it also helps in reducing stress.

According to the Anxiety and Depression Association of America, regular exercise effectively reduces fatigue, improves alertness and concentration, and enhances overall cognitive function.

You can regularly do 30 minutes of moderate exercise to keep Alopecia Areata-related stress at bay.

Educate yourself

Understanding the nature of Alopecia Areata and staying updated with the latest research can empower you to manage the condition more effectively. 

Educating yourself about the following things will enable you to make informed decisions and alleviate anxiety or stress related to the condition:

  • Treatment options
  • Available resources
  • Coping strategies

Professional counseling

Cognitive Behavioral Therapy (CBT) or Talk therapy
Cognitive Behavioral Therapy (CBT) or Talk therapy

When things go out of control and you notice severe stress, immediately seek professional help.

A therapist or counselor can help you here.

They can provide support and guidance in navigating the emotional challenges associated with hair loss and assist you in developing healthy coping mechanisms.

These mental healthcare professionals can help you explore your feelings, set goals, and develop strategies to live a fulfilling life with Alopecia Areata.

Recommended Article:
Read Alopecia Areata Treatments: Navigating the World of Hair Loss to learn about some effective ways to treat Alopecia Areata.

Takeaway

Alopecia Areata stress management is essential for the well-being of individuals with this autoimmune disorder.

While the relationship between stress and Alopecia Areata is not fully understood, the emotional impact of hair loss can be significant. 

Managing stress is essential for maintaining mental and physical health. 

Seeking support from loved ones or joining support groups can provide a safe space and a sense of belonging and understanding. 

Mindfulness and relaxation techniques, such as meditation, help calm the mind and focus on the present moment. 

Proper nutrition, regular exercise, and staying informed about this disorder can also reduce stress. 

But sometimes, stress can become overwhelming, and seeking professional counseling is the best way forward.

It can provide guidance and support in coping with the emotional challenges of Alopecia Areata. 

Frequently Asked Questions

Can Alopecia Areata be triggered by stress?

There are no clear pieces of evidence that can prove whether Alopecia Areata can be triggered by stress or not. Some studies say it can be triggered by stress, while others state that stress has no impact on this autoimmune disorder.

Is stress the main cause of Alopecia Areata?

The main cause of Alopecia Areata is the body’s immune system. It is an autoimmune disorder where the body’s immune system mistakenly targets the hair follicles, the tiny structures responsible for hair growth. Stress may be a potential cause of this disorder.

How do you relieve stress from Alopecia Areata?

You can relieve stress from Alopecia Areata in several ways. You can seek help from family, friends, or help groups. You can also try various mindfulness-based therapies. A healthy lifestyle with regular exercise and healthy eating can also be helpful.

What should be avoided in Alopecia Areata?

You can avoid certain things to reduce the impact of Alopecia Areata. It primarily includes reducing stress, as it may trigger this disorder. Moreover, avoiding eating unhealthy foods and practicing fad diets can be helpful.

Citations:
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