You may find yourself grinding your teeth, or maybe you can’t stop biting your nails. It might seem like no big deal, but these habits can severely impact your health and physical appearance. Teeth grinding can cause damage to the enamel over time, leading to cavities or other dental problems. Nail biting can also spread bacteria or fungi, leading to infection and discoloration around the nails. Though common, these habits are worth examining and addressing for your health’s sake.
Finding more effective ways to cope with stress or anxiety can reduce the urge to engage in these habits and create healthier self-care alternatives that don’t involve destructive behavior. In addition, taking proactive steps to address these habits can help you overcome them completely.
Biting nails and cuticles
While you may play off nail-biting as a minor habit, self-grooming, or just a regular stress reliever, it’s actually a self-destructive and surprisingly common habit. It’s estimated that 45% of teenagers and over 30% of kids engage in nail-biting, and it’s a habit that can follow you into adulthood.
The psychology behind nail-biting is not entirely understood, but there are a few underlying causes:
- Emotions: When feeling anxious or stressed, you may turn to nail-biting as a source of comfort and distraction from negative feelings.
- Boredom: If you’re looking for something to do, your fingers can be an easy target and provide a tactile distraction.
- Nervousness: Nail-biting can also be a physical manifestation of nervous energy, often stemming from insecurity or feeling overstimulated.
- Perfectionism: You may subconsciously bite your nails to shape and groom them as part of obsessive-compulsive behavior.
- Social influences: Some people start nail-biting after seeing someone close to them doing the same.
Though nail biting can start as an occasional habit, it can become a serious problem with health implications such as:
- Increased risk of infection due to bacterial transfer from the fingers to the mouth and nails;
- Discoloration, yellowing and thickening of the nails, as well as uneven edges;
- Pain and discomfort from broken skin on the cuticles or fingers;
- Gastrointestinal problems due to consuming small particles of nail polish or acrylics;
While it may seem unimportant, taking steps to curb the nail-biting habit can have long-lasting benefits on your health and well-being.
How to break the habit
With that in mind, here are a few tips for breaking the cycle:
- Acknowledge your triggers and teach yourself to recognize when you feel stressed or anxious.
- Practice mindfulness and other relaxation techniques like deep breathing or yoga.
- Keep your nails filed, moisturized and looking nice — this will make you less likely to want to bite them.
- Chew on sugar-free gum or snacks when feeling the urge to gnaw on your nails.
- Wear gloves while working or doing chores, or tape a bandage around your fingers as a gentle reminder not to bite.
- Replace the habit with fidget toys, like stress balls or spinners.
- Talk to a therapist if you feel underlying psychological issues contribute to your habit.
With some self-awareness, patience and persistence, you can learn to control your nail-biting habit and enjoy more healthy fingernails in the future.
Chewing lips or cheeks
Chances are you’ve done it yourself — chewing on the inside of your lips or cheeks when stressed, anxious, or bored. Compulsive or habitual cheek biting and in other areas of the mouth are experienced by 750 out of every one million people, so you’re not alone. The underlying mechanism behind oral mucosal chewing is unclear but may include genetics and environmental influences, such as social learning or habit formation.
Cheek biting can cause physical damage to the lips or cheeks, leading to pain and discomfort, swelling, redness and/or infection. It can also disrupt healthy oral hygiene and increase your risk of gum disease due to bacteria transferred from fingers to mouth.
How to break the habit
Fortunately, there are several things you can do to reduce your habit:
- Pay attention to when and why you chew — this can help you identify triggers.
- Drink plenty of water to keep your mouth dry and less prone to biting.
- Chew sugar-free gum or snacks when feeling the urge.
If you feel like your chewing is more severe than the average person, consider talking to a therapist. They can help you identify underlying psychological issues driving the behavior.
Thumb sucking
Self-soothing isn’t limited to oral habits — thumb-sucking is also a common reflexive behavior in infants and young children. It’s normal for them up until 4 or 5 years of age, but it can become an excessive or maladaptive habit if left unchecked.
Excessive thumb-sucking can have physical effects, such as changes to the teeth and jaw, and create social issues due to embarrassment or teasing. Other possible side effects can include:
- The upper jaw may be pushed forward, causing the upper front teeth to protrude outward and upward, a condition commonly known as an “overbite.”
- The lower front teeth may be tipped toward the back of the mouth.
- A gap may develop between the upper and lower teeth.
- The roof of the mouth (palate) may become more narrow.
- The habit can affect speech, potentially leading to a lisp or other speech impediment.
While not everyone who sucks their thumb will experience these issues, it’s essential to be aware of them and take preventative steps.
How to break the habit
Here are a few tips to help break the habit:
- Use a bandage or glove as a reminder not to do it.
- Set reasonable expectations and reward your child for not sucking their thumb.
- Involve your child in the discussion and ensure they understand why it’s important to stop.
- Encourage them to find other ways to calm themselves, such as reading a book or cuddling a stuffed animal.
If necessary, consult with experts such as speech therapists or orthodontists for additional advice on how to break the habit.
Grinding teeth
Teeth grinding, also known as bruxism, is estimated to affect up to one-third of adults daily and more than 1 in 10 while sleeping.
Teeth grinding can cause permanent damage to teeth, gums and other physical structures in the mouth. It can also lead to jaw pain, headaches, or even a change in your bite. Additionally, it’s one of the physical signs that you aren’t getting your best sleep due to clenching and grinding your jaw muscles during the night.
How to break the habit
First, it’s important to identify and address any underlying issues causing your teeth grinding, such as stress or anxiety. Additionally, try to implement regular relaxation practices into your daily routine and manage stress levels in healthy ways.
To reduce tension when sleeping, use a special mouth guard to minimize the grinding and clenching of your teeth. It’s also important to make healthy lifestyle choices, such as avoiding caffeine late in the day, not drinking alcohol before bedtime, and practicing regular sleep hygiene habits. If all else fails, consult with a doctor or dentist who can suggest bruxism treatments.
Gnawing on objects
You may find it helpful to analyze where this habit came from and what triggers it. It may have developed from boredom, stress relief, or even to emulate someone else’s behavior, and can have negative physical and mental effects if left unchecked. For example, chewing on hard objects can lead to cracked or broken teeth and even damage the soft tissue in your gums and the inside of your cheeks.
How to break the habit
First, try substituting another object with a similar feel or texture. For example, you could use a stress ball instead of a pencil when feeling stressed or anxious, or chew gum to give your mouth something to do. However, if your habit is particularly difficult to kick, find professional help.
Is chewing gum a good habit?
Chewing sugar-free gum with natural ingredients such as xylitol can be a beneficial habit to help reduce plaque and bacteria in your mouth. It’s also an excellent way to avoid snacking on sugary snacks or staving off boredom. To ensure the gum is safe, look for the ADA Seal of approval, which guarantees it’s been tested and approved by experts.
Moreover, finding a dentist who can provide regular check-ups and cleaning can not only help you maintain a healthy smile, but it might also be the key to breaking those pesky habits once and for all!