Any flavor will help you recognize when you feel triggered to bite. However, pick a lip balm that tastes bad if you want extra deterrence.

Stick to sugarless gum because sugary gum may cause cavities and bad breath.

Do focused breathing: Sit or stand in a comfortable position. Breathe in slowly through your nose, feeling your stomach and chest rise. Then, slowly exhale through your mouth. Focus on your breath as you breathe in and out for 2-3 minutes. Perform deep breathing: Sit or lie in a comfortable position with one hand over your chest and the other over your stomach. Slowly inhale through your nose and draw the air down into your stomach. Feel your stomach rise while your chest remains mostly still. Breathe out slowly through pursed lips, like you’re whistling. Repeat for 3-5 breaths.

You might say to yourself, “I’m biting my lip,” or “I’m chewing on my cheek right now. ” You might realize that you bite your cheeks and lips for emotional reasons, like feeling stressed or bored. You may be able to break this habit by replacing it with a healthy coping strategy. On the other hand, you might realize that the biting only occurs when you’re eating, which could suggest your teeth aren’t in alignment. In this case, you may only find relief by seeing a dentist.

For example, you might discover that you tend to bite your lips and cheeks when you’re around large crowds, which might be a trigger for you. Similarly, you might figure out that doing math triggers you to bite.

Take 5 deep breaths. Run your finger along your lips. Hum. Whistle. Stretch. Chew the end of your pencil. Smell an essential oil, like lavender or rose oil.

You might say, “I’m trying really hard to stop biting my lips and cheeks. If you see me doing it, will you tell me so I can stop?”

Sight: Describe what you see around you or look for items of a particular color, like blue. Sound: Listen to the sounds you can hear in your environment or listen to relaxing music. Smell: Sniff an essential oil, smell food you’re about to eat, or savor the smell of coffee or tea. Touch: Massage yourself or run your fingers over a textured item. Taste: Chew a piece of gum, sip on coffee or tea, or eat a piece of hard candy.

If you prefer guided meditation, try a free app like Headspace, Insight Timer, or Calm. You might also find a guided meditation online.

You might go for a brisk walk, run, swim laps, take a gym class, dance, or use an elliptical.

Go for a walk outside. Color in an adult coloring book. Perform progressive muscle relaxation. Take a hot bath. Talk to a friend. Do yoga. Play with your pet. Express your creativity.

If your teeth are misaligned, your dentist may recommend you get braces or aligners. If you bite your lips and cheeks during your sleep, you may be grinding your teeth at night. Your dentist can fit you with a mouth guard to help prevent future bites.

Your therapy appointments may be covered by insurance, so check your benefits.

Your doctor may prescribe an anti-anxiety medication, but SSRIs are more commonly prescribed for compulsive habits. Generally, selective serotonin reuptake inhibitors (SSRIs) are prescribed for lip and cheek biting. These include medications like fluoxetine (Prozac), sertraline (Zoloft), escitalopram (Lexapro), citalopram (Celexa), fluvoxamine (Luvox), and paroxetine (Paxil). Since they can treat OCD, they may help with your biting habit. Side effects of antidepressants include fatigue, headache, nausea, vomiting, constipation, increased urination, weight gain, and sexual dysfunction. Additionally, you might experience mild anxiety.

Your doctor or therapist may be able to refer you to a hypnotherapist. When you visit your hypnotherapist’s office, look for their diplomas and training certificates on the wall. If you don’t see them, ask if your hypnotherapist will show them to you. Reconsider undergoing treatment if your provider isn’t open and honest about their credentials.