how to stop biting cheeks

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10-10-2024

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Stop the Bite: Understanding and Overcoming Cheek Biting

Cheek biting, also known as buccal mucosa biting, is a common, often unconscious habit that can be painful, lead to sores, and even affect your self-confidence. While the exact cause is unclear, it's often linked to stress, anxiety, or even boredom. Fortunately, with some self-awareness and a few strategies, you can break free from this habit.

Why Do We Bite Our Cheeks?

Stress and Anxiety: Research suggests a link between stress and bruxism, the grinding of teeth, which often co-occurs with cheek biting. (Source: Stress, bruxism and related conditions: a review by N.A. Fonseca et al., published in Journal of Oral Rehabilitation 2007) This suggests that anxiety can trigger subconscious jaw movements that lead to biting.

Boredom or Concentration: Many people bite their cheeks as a response to boredom or while concentrating intensely on a task. This may be a way to release nervous energy or channel focus, even if it's ultimately detrimental.

Misaligned Teeth: In some cases, a misaligned bite or other dental issues can create pressure on the cheek during chewing, contributing to biting.

Eating Habits: Rapid eating or chewing food on only one side of the mouth can also cause unintentional cheek biting.

Breaking the Habit: A Step-by-Step Guide

1. Awareness is Key: The first step is to become aware of your cheek biting. This can be done by paying close attention to your mouth during the day, especially when you're stressed or bored.
2. Identify Triggers: Try to identify situations or activities that trigger your cheek biting. Once you know the triggers, you can start to develop strategies to avoid them or manage them effectively.
3. Practice Mindfulness: Mindfulness techniques like meditation or deep breathing can help to calm your mind and reduce stress, potentially leading to fewer instances of cheek biting.
4. Stress Management: Implementing stress-reducing practices like exercise, yoga, or spending time in nature can have a significant impact on reducing cheek biting.
5. Dental Check-up: If you suspect a misaligned bite or other dental issues might be contributing to cheek biting, schedule a visit with your dentist.
6. Chew Slowly: Pay attention to your eating habits. Chew your food slowly and thoroughly, making sure to use both sides of your mouth.
7. Alternatives: When you feel the urge to bite your cheek, try a substitute behavior like chewing sugarless gum, fidgeting with a stress ball, or taking a short walk.

Beyond the Basics: Additional Tips

• Gentle Reminders: Keep a small sticky note on your desk or in your wallet reminding you to be mindful of your cheek biting habit.
• Positive Reinforcement: Reward yourself for periods without cheek biting. This can help reinforce the desired behavior.
• Seek Professional Help: If you find it difficult to break the habit on your own, consider seeking professional help from a therapist or counselor.

Remember: Breaking any habit takes time and effort. Be patient with yourself, and don't get discouraged if you slip up occasionally. With persistence and the right strategies, you can overcome cheek biting and enjoy a more comfortable and pain-free life.