It is entirely normal to shed some hair every day. In fact, the average person loses between 50 and 100 hairs daily without noticing any significant changes in hair density. However, when you start waking up with clumps of hair on your pillow or noticing more strands than usual in the shower drain, it can be alarming.
While genetics and hormonal changes are common culprits, there is another significant factor that is often overlooked: stress. If you have been navigating a particularly difficult period at work, recovering from an illness, or dealing with emotional trauma, your hair may be paying the price.
Stress hair loss is a real physiological phenomenon, not just a myth. The connection between your mind and your hair follicles is stronger than you might realise. When your body is under pressure, it prioritises essential functions—like keeping your heart beating and lungs breathing—over non-essential functions like growing hair.
The good news is that stress-related hair thinning is rarely permanent. By understanding the root cause and implementing the right management strategies, you can encourage your hair to regain its volume and vitality.
Understanding the Hair Growth Cycle
To understand how stress affects your hair, it helps to first understand the natural life cycle of a hair strand. Your hair does not grow continuously; it goes through three distinct phases:
- Anagen (Growth Phase): This lasts for 2 to 7 years. At any given time, about 85% to 90% of your hair is in this phase.
- Catagen (Transition Phase): This short phase lasts about two weeks. The hair follicle shrinks and detaches from the blood supply.
- Telogen (Resting Phase): This lasts for about 3 months. The hair rests while a new hair begins to grow beneath it. Eventually, the resting hair falls out to make room for the new one.
Stress disrupts this delicate rhythm, often pushing hair prematurely out of the growth phase.
3 Types of Stress-Related Hair Loss
Stress does not affect everyone’s hair in the same way. There are three primary conditions linked to high stress levels.
1. Telogen Effluvium
This is the most common form of stress hair loss. When your body experiences a significant shock—be it physical (like high fever or surgery) or emotional (like a bereavement or job loss)—it pushes a large number of hair follicles into the resting phase (telogen).
Within a few months, those affected hairs might fall out suddenly when you are simply combing or washing your hair. You likely won’t lose all your hair, but you may notice significant thinning across the scalp.
According to the British Association of Dermatologists, this condition is usually temporary and resolves once the stressor has been removed.
2. Trichotillomania
Trichotillomania is a psychological condition often categorised as an impulse control disorder. People suffering from this condition have an irresistible urge to pull out hair from their scalp, eyebrows, or other areas of their body.
Hair pulling can be a way of dealing with negative or uncomfortable feelings, such as stress, tension, loneliness, boredom, or frustration. It is a behavioural response to anxiety rather than a biological disruption of the follicle.
3. Alopecia Areata
Alopecia areata involves the body’s immune system attacking the hair follicles, causing hair loss. While there are various factors involved, including genetics, stress is widely considered a trigger for this condition.
In alopecia areata, hair often falls out in round patches. It can be unpredictable, with hair growing back and then falling out again. More information on the immune mechanisms can be found via the National Alopecia Areata Foundation.
The Science: How Cortisol Impacts Follicles
When you are stressed, your body releases a hormone called cortisol. While cortisol is necessary for the ‘fight or flight’ response, chronic elevation of this hormone can be damaging.
Research indicates that high levels of stress hormones can impact the stem cells in hair follicles. A study highlighted by Healthline explains how stress prevents hair follicle stem cells from entering the growth phase, effectively keeping them stuck in the resting phase.
Furthermore, stress causes vasoconstriction (narrowing of blood vessels). This can reduce blood flow to the scalp, depriving follicles of the oxygen and nutrients they need to sustain the Anagen growth phase.
Diagnosis: When to See a GP
It is important to determine if your hair loss is truly stress-related or if it stems from an underlying medical condition, such as a thyroid disorder or iron deficiency anaemia.
You should see a GP if:
- You are losing hair in an unusual pattern (patches).
- You are losing hair rapidly or at an early age (teens or twenties).
- You have pain or itching with the hair loss.
- The skin on your scalp is red, scaly, or looks abnormal.
Your doctor may perform blood tests to check your iron levels, thyroid function, and other markers detailed by the NHS.
Treatment and Management Strategies
Reversing stress hair loss requires a two-pronged approach: managing the internal stress and supporting external hair health.
Medical and Topical Treatments
If the hair loss is severe or persistent, your doctor might recommend specific treatments to jumpstart growth.
- Minoxidil: An over-the-counter liquid or foam that you rub into your scalp. It is approved for treating hereditary hair loss but can also assist in recovery from telogen effluvium.
- Corticosteroids: For alopecia areata, injections of corticosteroids into the scalp can help suppress the immune system attack on follicles.
- Topical Sensitisers: Used in severe alopecia cases to alter the immune response.
Nutritional Support
Nutritional deficiencies can exacerbate stress-related shedding. During times of high anxiety, your body burns through nutrients faster. Focus on the following:
| Nutrient | Benefit for Hair | Good Food Sources |
|---|---|---|
| Iron | Helps red blood cells carry oxygen to hair follicles. | Spinach, red meat, lentils. |
| Biotin (Vitamin B7) | Strengthens the keratin infrastructure of hair. | Eggs, almonds, avocados. |
| Vitamin D | Stimulates new hair follicles. | Fatty fish, fortified cereals, sunlight. |
| Zinc | Plays a role in hair tissue growth and repair. | Oysters, beef, pumpkin seeds. |
For a deeper dive into supplements, reliable data can be found through the National Institutes of Health (NIH).
Practical Tips to Reduce Stress and Regrow Hair
Recovery from telogen effluvium is a slow process. It typically takes 3 to 6 months for shedding to stop after stress levels have returned to normal, and another few months for regrowth to become visible. Patience is key.
Here are practical lifestyle changes to facilitate this process:
1. Prioritise Sleep Hygiene
Sleep is when your body repairs itself. Chronic sleep deprivation elevates cortisol levels, perpetuating the cycle of stress and hair loss. Aim for 7-9 hours of quality sleep. The Sleep Foundation offers excellent guidance on establishing a restorative routine.
2. Gentle Hair Care Practices
While your hair is in a fragile state, you must treat it with extreme care to prevent mechanical breakage.
- Avoid Heat Styling: Put down the straighteners and curling tongs. Heat damages the protein structure of the hair.
- Loose Hairstyles: Avoid tight ponytails or braids that pull on the roots (traction alopecia).
- Wet Hair Care: Wet hair is more elastic and prone to breaking. Use a wide-tooth comb rather than a brush when hair is damp.
Expert advice on gentle styling is available from the American Academy of Dermatology.
3. Mindfulness and Therapy
Since the root cause is stress, managing your mental health is the most effective “hair loss treatment” in this context. Techniques such as Cognitive Behavioural Therapy (CBT), meditation, and yoga have been proven to lower cortisol.
Research published in the Journal of Consulting and Clinical Psychology suggests that stress management interventions significantly improve immune function, which may benefit those with alopecia areata.
4. Scalp Massage
Massaging the scalp can increase blood circulation to the follicles. While not a cure-all, it creates a healthy environment for regrowth. Some studies suggest regular massage leads to thicker hair, as noted by researchers in ePlasty.
Frequently Asked Questions
Will stress hair loss grow back?
Yes, in the vast majority of cases, specifically with telogen effluvium, hair will grow back completely once the stress is managed. It is a temporary disruption, not permanent damage.
How long does it take to recover?
Once the stressor is removed, shedding usually stops within 3 to 6 months. Visible regrowth may take 6 to 12 months due to the slow rate of human hair growth (approx 1 cm per month).
Can vitamins stop stress hair loss?
While vitamins alone cannot stop hair loss caused by high cortisol, correcting deficiencies (like iron or Vitamin D) removes hurdles to regrowth. Always consult a healthcare professional before starting supplements.
The Bottom Line
Experiencing hair loss can be distressing, creating a vicious cycle where you feel stressed about losing hair, which in turn causes more hair loss. It is vital to break this cycle by acknowledging that stress hair loss is your body’s way of telling you to slow down and care for yourself.
Most cases of stress-related thinning are reversible. By combining stress management techniques like mindfulness and adequate sleep with a nutrient-rich diet and gentle hair care, you can restore your hair’s health.
If your hair loss is patchy, accompanied by scalp irritation, or causing you significant emotional distress, do not hesitate to reach out to a GP or a dermatologist. There are effective treatments available, and you do not have to navigate this challenge alone.
For more resources on mental health and stress management, you can visit the Mind UK website.
Take a breath, be patient with your body, and focus on your overall well-being. Your hair will often follow suit.
