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HI! I just turned 25 but you are not alone. I have been struggling since i was 13 myself. Middle school am I right? I found that keeping my hands busy works most of the time. Things like fidgets, slimes, magnets, crafts and more! I love to draw myself. When I am not doing anything like watching show, I started thimble tape, wrapping it around my pointer fingers since that is where most of the grip comes from for me. I also think medical tape or bandages could work too! Anything to make it much harder. Ultimately centering yourself and noticing, "Hey, I am doing this. I am going to stop and get a drink of water instead," helps me as well. But I know that is easier said than done. Also name what you are feeling out loud if it is due to anxiety or immense stress. I've learned that no matter what, our brains are going to try to find ways to reduce stress and regain control, giving us compulsions like hair pulling and more. Journaling or tackling what you feel deep down could be worth it. Don't forget you are never alone ♥️ Asking for support is always the right thing to do.