In many cases, biting is just one of several physical signs that you’re feeling anxious. Other signs include shallow breathing, a faster heartbeat, blushing and sweating. When you feel one of these other symptoms, be ready to stop yourself from biting.
Try this routine: when you want to bite, breathe deeply from your diaphragm for 60 seconds, relax your muscles one by one, then use your competing response for 60 seconds. [2] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Substitute other movements, such as pursing your lips, chewing gum, whistling, or yawning. Remember not to touch your lips or face, as this can be unsanitary and cause later problems, such as pesky acne! Ask your doctor or therapist for advice on developing your competing response technique. The same moves don’t work for everyone.
Rub a little mentholated lip conditioner right below your nose as a reminder. If you are in a situation that triggers your lip biting, try sucking on hard candy, chewing gum, or wearing a mouth guard.
Lip biting can be a tic. These are most common in young men and often disappear without treatment after a few months. A doctor can help you eliminate other possible causes. [4] X Research source Ask your dentist about acquiring a mouth guard for help with lip biting, chewing, and clenching. If you tend to bite at night or during sedentary activities such as reading, watching television, or studying, these can be extremely helpful.
Ask your therapist about cognitive behavioral therapy, which focuses on the relationships between thoughts and behaviors. Support groups can also be helpful, especially if you don’t know other people who understand what you’re going through. [5] X Trustworthy Source National Alliance on Mental Illness Grassroots mental health-focused organization providing resources, support, and education for those affected by mental illness Go to source
This might include an antidepressant, such as medications in the selective serotonin reuptake inhibitor (SSRI) and serotonin-norepinephrine reuptake inhibitor (SNRI) drug class. You might be prescribed Buspirone, a medication formulated specifically to treat anxiety, or Benzodiazepines, which are sedatives prescribed to treat severe cases. Not all causes of lip biting respond to medication. BFRB, for example, responds best to habit reversal, with medications only prescribed for co-morbid conditions. [7] X Research source
A dentist will be able to let you know whether misalignment is a factor in your biting. Treatments may include getting braces or a retainer to correct the issue. Once your teeth are aligned, you should stop biting.
Sit up straight so that your torso is perpendicular to the ground. Take slow, controlled breaths that fill your abdomen. You should feel your stomach moving in and out. If your chest is moving up and down, you’re breathing is too shallow. Focus on breathing deeper. Continue deep breathing until you feel relaxed and no longer want to bite your lips. Deep breathing is commonly included as a step in habit reversal techniques.
Tense the muscles in your arms as hard as you can. Breathe in deeply and hold your muscles tight for five seconds. Exhale and release the tension at the same time. Stay completely relaxed for 15 seconds. Choose another muscle group to tense for five seconds. Try your legs, torso, buttocks or jaw. Continue alternating between tensing and relaxing until you’ve gotten to all the main muscle groups. Keep going until the urge to bite your lips passes. You may need to rotate between muscle groups for up to fifteen minutes.
When you feel anxious, immediately focus on your five senses. What do you see in front of you? What do you taste in your mouth? What do you hear around you? What do you feel with your hands? What do you smell in the air? Keep focusing on your physical state until you ride out the anxious thoughts. If you’re having trouble focusing, try the quick trick of looking at your hands while you clasp them together. This will help to ground you in your body immediately.
Replace alcohol and caffeine with water. Alcohol and caffeine both have properties that can increase anxiety.
Acupuncture is the ancient Chinese practice of inserting needles into specific points of the body. There is increasing evidence that acupuncture can be a helpful treatment for anxiety. [16] X Research source Studies have shown that yoga and meditation are both helpful when it comes to treating both physical and mental symptoms of anxiety. [17] X Research source
