Why Is My Hair Falling Out? Signs and Solutions for Stress-Related Hair Loss

We’ve all heard that stress isn’t great for our health, but did you know it could be impacting your hair, too? If you’re noticing more hair in your brush or experiencing scalp issues, stress could be a contributing factor.

As someone who has faced stress-related hair loss (read my story), I understand the frustration and worry that can come with it. In this guide, I’ll explain the link between stress and hair health and share effective strategies to help protect your hair and scalp.

How Does Stress Cause Hair Loss?

When you’re stressed, your body goes into survival mode. Prolonged or intense stress can trigger a type of hair loss called Telogen Effluvium, where hair follicles enter a “resting phase,” causing more hair than usual to shed after a few months. Although this condition is usually temporary, it can be unsettling to see your hair thinning or falling out.

But it’s not just about hair loss - stress can affect your scalp, too. Elevated levels of cortisol (the stress hormone) can disrupt the scalp’s natural balance, leading to inflammation. This can result in common scalp issues such as dandruff and an itchy scalp, or even flare-ups of psoriasis. For some, stress can increase oil production on the scalp, clogging follicles and adding to irritation. So, if you’re facing both hair shedding and scalp discomfort, stress could be a major factor.

Breaking the Stress-Hair Cycle

One of the hardest parts of stress-related hair loss is the feedback loop it creates: more stress leads to more hair loss, which then increases stress. The good news? By addressing both the emotional and physical aspects of stress, you can break this cycle and regain control over your hair and scalp health. Here are some actionable steps to get you started.

Simple Steps to Support Hair and Scalp Health

Managing stress doesn’t have to be overwhelming. By incorporating a few simple practices into your routine, you can take proactive steps to protect your hair and maintain scalp health.

1. Practice Mindfulness

Techniques like meditation, deep breathing, or even a few minutes of daily mindfulness can help reduce stress levels, which benefits your hair. Just 5-10 minutes of meditation can help create a calm mind and promote healthier hair growth. Try mindfulness apps like Headspace or Calm if you’re new to meditation—they offer guided sessions that can be very helpful.

2. Exercise Regularly

Physical activity is one of the best ways to relieve stress and boost your mood, thanks to the release of feel-good endorphins. Exercise also improves circulation, which supports healthy blood flow to the scalp, encouraging hair growth. Gentle activities like yoga, brisk walking, or swimming can be especially beneficial for reducing tension without putting extra strain on the body.

3. Prioritise Quality Sleep

Good sleep is vital for managing stress and supporting hair health. Aim for 7-8 hours of restful sleep each night, as poor sleep can be a major stressor. Establish a calming bedtime routine by avoiding screens, caffeine, and heavy meals before bed. Short naps (20-30 minutes) can also help reduce stress if you need a midday recharge.

4. Nourish Your Hair with Scalp Massages

Gentle scalp massages can be a grounding ritual that relieves tension and stimulates blood flow to the hair follicles. Consider using a natural oil, such as coconut or jojoba oil, to add extra hydration. Scalp massages can not only soothe scalp irritation but also promote a feeling of relaxation.

5. Add Essential Oils to Your Hair Routine

Adding a few drops of rosemary or peppermint oil to your shampoo can stimulate the scalp, encourage growth, and add a refreshing scent. Both of these essential oils have been shown to improve circulation, which may be beneficial for hair growth.

6. Hydrate and Eat a Nutrient-Rich Diet

What you eat can significantly affect the health of your hair. Focus on a balanced diet rich in vitamins A, B, C, D, E, iron, and zinc, which are essential for hair growth. Nutrient-dense foods like leafy greens, berries, nuts, and fish are great for hair health. Additionally, staying well-hydrated is essential to keep your scalp moisturised and to prevent dryness, which can sometimes accompany stress.

7. Limit Caffeine and Sugar

Both caffeine and sugar can spike cortisol levels, leading to more stress. Reducing these stimulants in your diet may help keep stress in check and support hair health. Consider swapping to herbal teas and incorporating more whole foods for sustained energy without the crash.

8. Avoid Harsh Treatments and Heat Styling

Give your hair a break from chemical treatments, excessive heat styling, and tight hairstyles. These can exacerbate hair loss, especially when your scalp is already under stress. Opt for more gentle hair care practices, like air drying, using a wide-tooth comb, and choosing hairstyles that don’t pull on your scalp.

9. Seek Professional Support if Needed

If stress is significantly impacting your hair and scalp health, consider consulting a specialist, such as a dermatologist or trichologist. They can help identify underlying causes and recommend treatments tailored to your needs, including options like minoxidil or other hair growth-supporting therapies if necessary.

You’re Not Alone in This

Managing stress and its impact on your hair can feel challenging but remember - you’re not alone. I’ve been there, and I know that taking small steps to reduce stress can make a meaningful difference. With time, patience, and consistency, you can support your hair’s natural health while finding greater peace of mind.

If you stay committed to these practices, you’ll notice not only improvements in your hair but also in your overall well-being. You’ve got this—one mindful step at a time.

If you’re looking for more personalised advice or professional hair and scalp treatments, reach out to us at Hove Hair Clinic on 01273 711140. We’re here to help you achieve your goals with expert guidance and bespoke care.

Wishing you balance and beautiful hair,

Sarah and The Hove Hair Clinic Team