{"id":20502,"date":"2023-05-11T06:04:06","date_gmt":"2023-05-11T11:04:06","guid":{"rendered":"https:\/\/www.zocdoc.com\/blog\/?p=20502"},"modified":"2023-07-19T11:35:52","modified_gmt":"2023-07-19T16:35:52","slug":"bad-chewing-habits-and-how-to-break-them","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/bad-chewing-habits-and-how-to-break-them\/","title":{"rendered":"Bad Chewing Habits and How to Break Them"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">You may find yourself grinding your teeth, or maybe you can\u2019t 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\u2019s sake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finding more effective ways to cope with stress or anxiety can reduce the urge to engage in these habits and <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/self-care-101-building-better-health-habits\/\"><span style=\"font-weight: 400;\">create healthier self-care alternatives<\/span><\/a><span style=\"font-weight: 400;\"> that don&#8217;t involve destructive behavior. In addition, taking proactive steps to address these habits can help you overcome them completely.<\/span><\/p>\n<hr \/>\n<h2>Biting nails and cuticles<\/h2>\n<p><span style=\"font-weight: 400;\">While you may play off nail-biting as a minor habit, self-grooming, or just a regular stress reliever, it&#8217;s actually a self-destructive and surprisingly common habit. It\u2019s estimated that <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2435519\/\"><span style=\"font-weight: 400;\">45% of teenagers and over 30% of kids engage in nail-biting<\/span><\/a><span style=\"font-weight: 400;\">, and it\u2019s a habit that can follow you into adulthood.<\/span><\/p>\n<p><a href=\"https:\/\/www.news-medical.net\/health\/The-Psychology-Behind-Nail-Biting.aspx\"><span style=\"font-weight: 400;\">The psychology behind nail-biting<\/span><\/a><span style=\"font-weight: 400;\"> is not entirely understood, but there are a few underlying causes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Emotions<\/b><span style=\"font-weight: 400;\">: When feeling anxious or stressed, you may turn to nail-biting as a source of comfort and distraction from negative feelings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Boredom<\/b><span style=\"font-weight: 400;\">: If you\u2019re looking for something to do, your fingers can be an easy target and provide a tactile distraction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nervousness<\/b><span style=\"font-weight: 400;\">: Nail-biting can also be a physical manifestation of nervous energy, often stemming from insecurity or feeling overstimulated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Perfectionism<\/b><span style=\"font-weight: 400;\">: You may subconsciously bite your nails to shape and groom them<\/span><a href=\"https:\/\/www.scientificamerican.com\/article\/nail-biting-may-arise-from-perfectionism\/\"> <span style=\"font-weight: 400;\">as part of obsessive-compulsive behavior<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Social influences<\/b><span style=\"font-weight: 400;\">: Some people start nail-biting after seeing someone close to them doing the same.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Though nail biting can start as an occasional habit,<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/how-biting-your-nails-is-affecting-your-health\"> <span style=\"font-weight: 400;\">it can become a serious problem with health implications<\/span><\/a><span style=\"font-weight: 400;\"> such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased risk of infection due to bacterial transfer from the fingers to the mouth and nails;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Discoloration, yellowing and thickening of the nails, as well as uneven edges;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain and discomfort from broken skin on the cuticles or fingers;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gastrointestinal problems due to consuming small particles of nail polish or acrylics;<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While it may seem unimportant, taking steps to curb the nail-biting habit can have long-lasting benefits on your health and well-being.<\/span><\/p>\n<h2>How to break the habit<\/h2>\n<p><span style=\"font-weight: 400;\">With that in mind, here are a few<\/span><a href=\"https:\/\/www.aad.org\/public\/everyday-care\/nail-care-secrets\/basics\/stop-biting-nails\"> <span style=\"font-weight: 400;\">tips for breaking the cycle<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Acknowledge your triggers and teach yourself to recognize when you feel stressed or anxious.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practice mindfulness and other relaxation techniques like deep breathing or yoga.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your nails filed, moisturized and looking nice \u2014 this will make you less likely to want to bite them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chew on sugar-free gum or snacks when feeling the urge to gnaw on your nails.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wear gloves while working or doing chores, or tape a bandage around your fingers as a gentle reminder not to bite.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Replace the habit with fidget toys, like stress balls or spinners.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Talk to a therapist if you feel underlying psychological issues contribute to your habit.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With some self-awareness, patience and persistence, you can learn to control your nail-biting habit and enjoy more healthy fingernails in the future.<\/span><\/p>\n<h2>Chewing lips or cheeks<\/h2>\n<p><span style=\"font-weight: 400;\">Chances are you&#8217;ve done it yourself \u2014 chewing on the inside of your lips or cheeks when stressed, anxious, or bored. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3793567\/\"><span style=\"font-weight: 400;\">Compulsive or habitual cheek biting<\/span><\/a><span style=\"font-weight: 400;\"> and in other areas of the mouth are experienced by 750 out of every one million people, so you&#8217;re not alone. The <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325985#causes\"><span style=\"font-weight: 400;\">underlying mechanism behind oral mucosal chewing<\/span><\/a><span style=\"font-weight: 400;\"> is unclear but may include genetics and environmental influences, such as social learning or habit formation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2>How to break the habit<\/h2>\n<p><span style=\"font-weight: 400;\">Fortunately, there are several things you can do to reduce your habit:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pay attention to when and why you chew \u2014 this can help you identify triggers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink plenty of water to keep your mouth dry and less prone to biting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chew sugar-free gum or snacks when feeling the urge.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2>Thumb sucking<\/h2>\n<p><span style=\"font-weight: 400;\">Self-soothing isn&#8217;t limited to oral habits \u2014 <\/span><a href=\"https:\/\/www.stanfordchildrens.org\/en\/topic\/default?id=thumb-sucking-90-P01875\"><span style=\"font-weight: 400;\">thumb-sucking is also a common reflexive behavior<\/span><\/a><span style=\"font-weight: 400;\"> in infants and young children. It&#8217;s normal for them up until 4 or 5 years of age, but it can become an excessive or maladaptive habit if left unchecked.<\/span><\/p>\n<p><a href=\"https:\/\/www.pregnancybirthbaby.org.au\/thumb-sucking\"><span style=\"font-weight: 400;\">Excessive thumb-sucking can have physical effects<\/span><\/a><span style=\"font-weight: 400;\">, such as changes to the teeth and jaw, and create social issues due to embarrassment or teasing. Other possible side effects can include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The upper jaw may be pushed forward, causing the upper front teeth to protrude outward and upward, a condition commonly known as an &#8220;overbite.&#8221;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The lower front teeth may be tipped toward the back of the mouth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A gap may develop between the upper and lower teeth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The roof of the mouth (palate) may become more narrow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The habit can affect speech, potentially leading to a lisp or other speech impediment.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While not everyone who sucks their thumb will experience these issues, it&#8217;s essential to be aware of them and take preventative steps.<\/span><\/p>\n<h2>How to break the habit<\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few tips to help break the habit:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a bandage or glove as a reminder not to do it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set reasonable expectations and reward your child for not sucking their thumb.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Involve your child in the discussion and ensure they understand why it&#8217;s important to stop.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Encourage them to find other ways to calm themselves, such as reading a book or cuddling a stuffed animal.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If necessary, consult with experts such as speech therapists or orthodontists for additional advice on how to break the habit.<\/span><\/p>\n<h2>Grinding teeth<\/h2>\n<p><a href=\"https:\/\/www.cedars-sinai.org\/blog\/teeth-grinding.html\"><span style=\"font-weight: 400;\">Teeth grinding, also known as bruxism<\/span><\/a><span style=\"font-weight: 400;\">, is estimated to affect up to one-third of adults daily and more than 1 in 10 while sleeping.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019s one of the physical signs that you aren&#8217;t getting your best sleep due to clenching and grinding your jaw muscles during the night.<\/span><\/p>\n<h2>How to break the habit<\/h2>\n<p><span style=\"font-weight: 400;\">First, it\u2019s 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To reduce tension when sleeping, use a special mouth guard to minimize the grinding and clenching of your teeth. It\u2019s 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,<\/span><a href=\"https:\/\/www.zocdoc.com\/procedure\/teeth-grinding-bruxism-2219\"> <span style=\"font-weight: 400;\">consult with a doctor or dentist who can suggest bruxism treatments<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2>Gnawing on objects<\/h2>\n<p><span style=\"font-weight: 400;\">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&#8217;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.<\/span><\/p>\n<h2>How to break the habit<\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2>Is chewing gum a good habit?<\/h2>\n<p><span style=\"font-weight: 400;\">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&#8217;s also an excellent way to avoid snacking on sugary snacks or staving off boredom. To ensure the gum is safe, <\/span><a href=\"https:\/\/www.ada.org\/resources\/research\/science-and-research-institute\/oral-health-topics\/chewing-gum\"><span style=\"font-weight: 400;\">look for the ADA Seal of approval<\/span><\/a><span style=\"font-weight: 400;\">, which guarantees it\u2019s been tested and approved by experts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moreover, <\/span><a href=\"https:\/\/www.zocdoc.com\/dentists\"><span style=\"font-weight: 400;\">finding a dentist<\/span><\/a><span style=\"font-weight: 400;\"> 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!<\/span><\/p>\n<hr \/>\n<h1 style=\"text-align: center;\">Need a doctor? Find one on <a href=\"https:\/\/www.zocdoc.com\/\">Zocdoc<\/a>.<\/h1>\n","protected":false},"excerpt":{"rendered":"<p>Learn how to break common habits such as teeth grinding and chewing on objects. <\/p>\n","protected":false},"author":82,"featured_media":20503,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[227],"tags":[245,244,56,83],"class_list":["post-20502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","tag-dentistry","tag-preventative-care","tag-primary-care","tag-wellness","reviewer-dr-nassim-assefi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bad Chewing Habits and How to Break Them - Guides<\/title>\n<meta name=\"description\" content=\"Learn how to break common habits such as teeth grinding and chewing on objects.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zocdoc.com\/blog\/guides\/bad-chewing-habits-and-how-to-break-them\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bad Chewing Habits and How to Break Them - 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