Stress-related hair loss can be one of the most alarming and frustrating experiences. Many people are surprised to discover that stress can result in hair shedding.
The good news is that in most cases, stress-related hair loss is temporary and can be managed. While it may take time, there are practical steps you can take to regain your hair and prevent further loss.
How Can Stress Cause Hair Loss?
Stress can disrupt your hair growth cycle and trigger conditions like telogen effluvium, a type of hair loss in which hair prematurely enters the resting phase and sheds much more quickly than in a regular cycle.
A 2023 review published in the International Journal of Molecular Sciences by MDPI explores the connection between psychological stress and the development of stress-related hair loss conditions, including alopecia areata. Stress can contribute to this autoimmune disorder, where the immune system mistakenly attacks hair follicles, leading to patchy hair loss.
Build Stress Resilience
If stress is the root cause of hair loss, addressing it should be the first priority. Lower stress levels allow the body to heal and restore the normal hair growth cycle.
There are several ways to balance your stress and stress response. Activities like deep breathing exercises, meditation, and mindfulness can reduce cortisol, the stress hormone, which directly affects hair health. Regular relaxation activities will allow your body to return to a balanced state, giving your hair follicles the best chance to recover.
Balanced Diet
A well-balanced diet is key for healthy hair. When stress hits, many people neglect their nutrition, exacerbating hair loss. A diet rich in vitamins and minerals is necessary to support hair health and encourage regrowth.
Foods rich in vitamins B and D, as well as iron, are particularly beneficial. Additionally, a study published in the Journal of Cosmetic Dermatology by Wiley highlights the role of omega-3 supplementation in promoting hair density and reducing hair loss in individuals experiencing thinning.
Omega-3 fatty acids found in oily fish like salmon and mackerel can support scalp health and improve the overall condition of your hair.
Eating healthy, nutrient-rich meals is important because your hair needs a variety of nutrients to grow well. A balanced diet can strengthen your hair follicles and prevent further shedding.
Supplements
Dietary supplements can support hair regrowth, especially when your body lacks nutrition. Adding a good multi with active B vitamins and minerals is essential for optimal hair growth. Additional B vitamins and marine collagen can offer the building blocks for healthy hair, skin and nails.
Alongside comprehensive multivitamins and active B-complexes, formulas that support mood and focus can help to balance your stress levels and allow your body to more easily access and use available resources. Which, in turn, can lead to healthier hair growth.
Regular Exercise
Exercise profoundly affects overall well-being, including the health of your hair. It is a natural way to manage stress and improve circulation, both beneficial for hair regrowth. When you exercise, your body releases endorphins, which help improve mood and reduce stress levels.
Regular physical activity increases blood flow to the scalp, delivering oxygen and vital nutrients to your hair follicles. This helps support their health and can encourage the regrowth of lost hair. Be it a simple walk or a more intense workout, regular exercise should be part of your routine to help reverse stress-related hair loss.
Natural Hair Care
Switching to natural, chemical-free hair care products is another important step in regrowing hair lost to stress. Many commercial shampoos, conditioners, and styling products contain sulfates, parabens, and other harsh chemicals that can further damage the hair and scalp.
You can avoid unnecessary damage and irritation by opting for hair care products made with natural ingredients. Ingredients like biotin, shea butter, aloe vera, and coconut oil nourish and strengthen hair, promoting a healthy scalp and encouraging growth. These products help moisturize your hair, reducing the risk of breakage while stimulating new growth.
Scalp Massages
Regular scalp massages can also promote hair regrowth. Gently massaging your scalp with your fingers can increase blood circulation to the hair follicles. This technique also helps relieve scalp tension, possibly contributing to stress-induced hair loss.
Using essential oils such as rosemary oil during your massage may further support hair health and stimulate blood flow to the scalp. Massaging the scalp for a few minutes daily can help reduce stress while encouraging the growth of stronger, healthier hair.Sleep Quality
Sleep plays a significant role in your body’s ability to regenerate, repair, and maintain healthy hair. Stress often leads to disrupted sleep patterns, worsening hair loss by causing imbalances in the body’s natural cycles. Poor sleep can raise stress hormones like cortisol, which can harm hair health.
Improving sleep quality by following a consistent bedtime routine, limiting screen time before bed, and practicing relaxation techniques can help lower cortisol levels. A restful night’s sleep supports your body’s recovery from stress and promotes healthy hair growth.
Additionally, supplements like melatonin or magnesium may support better sleep as they help regulate stress, muscle tension, and the circadian rhythm, ultimately reducing stress-related hair loss.
Dermatological Treatments
In cases where stress-related hair loss persists, dermatological treatments such as platelet-rich plasma (PRP) therapy may be worth considering. This procedure involves extracting platelets from your own blood and injecting them into your scalp to stimulate hair growth.
PRP has shown promising results in accelerating the regeneration of hair follicles and promoting hair regrowth. It is often used for more severe hair loss cases, including those caused by stress or other factors.
While PRP is not a guaranteed solution, it can help rejuvenate dormant hair follicles and encourage hair regrowth in individuals with stress-related hair loss. Before pursuing such treatments, we recommend consulting with a dermatologist specializing in hair restoration.
Self-Care and Mental Health
Anxiety, depression, and constant worry can fuel the stress cycle, leading to a continuous negative impact on your hair growth. Taking time for self-care practices such as journaling, meditation, mindfulness, and therapy can go a long way in managing your stress and overall emotional well-being.
Reducing mental stress allows your body to operate more efficiently, including restoring hair growth processes. Additionally, reaching out for support through counseling or talking with trusted friends can help alleviate stress. Often, relieving mental stress improves not only your hair health but also your general quality of life.
Hydration and Caffeine
Dehydration can negatively impact hair health by reducing nutrient delivery to hair follicles. Drinking plenty of water throughout the day helps maintain healthy circulation and ensures hair follicles receive the nutrients necessary to thrive. When you are stressed, it is easy to neglect hydration, but making a conscious effort to drink water can support hair regrowth and general well-being.
Limiting caffeine intake is essential in addition to staying hydrated. Excessive caffeine can elevate cortisol levels, worsening stress-related hair loss. Replacing caffeine with herbal teas such as chamomile or green tea can help reduce stress and promote better hydration.
The Link Between Stress and Hair Loss: Understanding Telogen Effluvium
Stress-related hair loss—most commonly linked to telogen effluvium—happens when hair follicles are pushed prematurely into the resting phase of the growth cycle.
Usually, about 90% of hair follicles are actively growing while 10% are at rest. Elsevier's clinical review, published in the Journal of Investigative Dermatology, explains how psychological stress can disrupt normal hair cycling and trigger conditions like telogen effluvium. Under stress, a higher percentage shifts into the resting phase, leading to increased shedding.
The shedding process typically begins 2-3 months after the stressful event, as the body adjusts. While this type of hair loss is often temporary, it can last anywhere from several months to a year, depending on how well the stress is managed and the effectiveness of treatment strategies.
Hair typically grows about half an inch per month, so patience is key when working to restore hair lost due to stress.
Regain Your Confidence With Apeiron Elementals
Recovering from stress-induced hair loss requires a multifaceted approach. This includes managing stress, supporting your body with a balanced diet and supplements, practicing self-care, and adopting healthier lifestyle habits. While it may take time, it is entirely possible to restore hair that has been lost due to stress.
Alongside these measures, seeking professional advice from a dermatologist or hair restoration expert can provide tailored guidance. Treatments like PRP therapy may be necessary for more persistent cases of hair loss.
At Apeiron Elementals, we support you through the regrowth process, helping you balance your physical and emotional health for optimal results.