yo ive had dermotillomania for 3 years, and it mostly manifests on my head (so i end up with spots just from scratching...) so obviously im no expert on trich.. but i have methods that work for both trich and dermo!! ;v;
--wear a hat constantly, even when you're inside. not just a baseball cap, a beanie or even a swim cap that covers your entire head!! something you cant reach into easily!
--if you pull even 1 hair, immediately stand up and go do 10 pushups lol, you'll be exhausted and it trains your brain!!
--wear rubber gloves and/or keep your hair wet all the time
--tell family/friends to watch and stop you if they see you scratch/pull. ALWAYS have people around you! if you pull on leg/arm hair, wear long clothes,, and NEVER keep your legs under a table. your watcher should be able to see all areas you pull!
--there are certain times and places that trigger trich/dermo!!! for example, when i go into the bathroom before a shower or stay up too late on the computer, i cant help it.. but these triggers are different for everyone. change your schedule so you spend LESS time in these situations!!
--pick wrappers/stickers off containers, pet an animal, tear paper into long strips, squeeze a squishy ball, otherwise keep your hands busy
--pound your fist on the table or LIGHTLY scratch your arm if you catch yourself pulling. please do not actually harm yourself!!!!
--sit in front of a big mirror so you can see your entire body. sometimes seeing yourself in the act will make you want to stop
good luck!! i know you can do it, be strong and never give up<3