I have had problems pulling my hair and the best thing that works for me it to keep my hands busy. Like playing hand-held games in bed at night when I'm falling asleep. The best suggestion I've gotten and used is to tie friendship bracelets. it is really easy, you can even just get embroydery thread and just tie knots. you can safety pin it to your jeans or pants. It was good for me because I still got the sensation of pulling on something, but it wasn't my hair and it kept my hands busy. And you can do it almost anywhere, under a desk as school/work, watching TV, in bed, in therapy...thats my best suggestion. goodluck
I have another suggestion that my therapist has me doing for my cutting, it's lotion therapy. Basically you put lotion, lots of it, in your hands and you can do this at night and you just take your time rubbing it in on your hands your arms, slow your breathing and try and relax why you do it. Listen to the sounds the lotion makes as it rubs between your hands, focus on the feel of it rubbing on your skin how it gets more friction as it absorbs, these types of things...the goat is to be so relaxed and not thinking of harming (pulling your hair) yourself in the end. Practice during the week so that you can really good at relaxing and just being in your favorite quiet place in your mind and "kicking* out off the stressful stuff, and soon you'll be able to do this easily.