Pula HairPull

Understand your hair pulling, then change it. Free interactive lessons, a guided audio program, workbook and tools — all in one place.

Pula is a science-based support app for hair pulling, trichotillomania, and BFRBs.

If you struggle with urges, pulling episodes, shame, or the feeling of starting over again, Pula gives you a structured program to better understand your patterns and build practical skills for change.

Pula is designed to help you gain more control with guided lessons, on-demand tools, audio rituals, and progress tracking. The program draws from science-based techniques, including Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), habit-reversal principles, mindfulness, and compassionate self-reflection.

The guided program is organized into six sections:

Module 1: Build Your Foundation
Understand the hair-pulling cycle, clarify your motivation, and begin creating a personal path forward.

Module 2: Understand Urges and Triggers
Gain a deeper understanding of hair pulling and its causes, triggers, as well as the physical and emotional impact of hair pulling. Learn about science-based techniques to make progress in your healing journey.

Module 3: Interrupt the Pattern
Learn practical ways to notice urges earlier, create space before acting, and use replacement behaviors when pulling feels automatic.

Module 4: Respond to Slips with Compassion
Build healthier coping mechanisms, reduce shame, and learn how to recover from setbacks without giving up.

Module 5: Change the Thoughts Behind the Habit
Explore the beliefs, emotions, and inner stories that can keep the pulling cycle going, and practice responding in a new way.

Module 6: Build Long-Term Control
Strengthen the skills you’ve learned, create a personalized maintenance plan, and support lasting progress.

It is important to complete each module in order and give yourself time to practice the tools between lessons.

In addition to the guided program, Pula includes a Toolbox: a collection of easy-to-use, on-demand tools for different scenarios, triggers, and situations. You can open it anytime you need support in the moment.

The Toolbox includes:

• Urge tools for moments when you feel like pulling • Trigger-based exercises for common situations and emotional states • Awareness tools to help you recognize pulling patterns • Audio rituals inspired by mindfulness, meditation, NLP-style reflection, and calming self-guided practice • Quick reset exercises for difficult moments • Progress support to help you notice wins and stay consistent

Pula also helps you track your progress gently, without shame. You can reflect on patterns, notice what is changing, and build a more supportive relationship with yourself as you move forward.

Whether you pull from your scalp, eyebrows, eyelashes, or other areas, Pula is designed to help you feel less alone and more equipped in the moments that matter.

Pula is not about willpower or perfection. It is about understanding the habit, practicing new responses, and building lasting control one step at a time.

Important: Pula is a self-help and wellness app. It is not a medical device and does not provide diagnosis, therapy, or medical treatment. If you need clinical support, please consult a licensed healthcare professional.

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