Do you catch yourself biting your cheek without realising it? Cheek biting that happens more than a few times when there is no apparent reason, such as a swollen and numb mouth after going to the dentist, might be caused by stress and anxiety.
Perhaps you have bitten your cheek without thinking about it when concentrating or feeling overwhelmed by something.
Cheek biting (Morsicatio Buccarum ) is a recognised condition that is linked to stress and anxiety, perfectionism and body-focused repetitive behaviour (BFRBs), like skin picking, hair pulling or nail biting.
Some people who cheek bite also bite their lips.
It is often seen in children but also affects adults of all ages. Females have a slightly higher incidence of cheek biting.
It has been suggested that there may be an environmental or genetic link.
Cheek biting can happen at night when you sleep and during the day. It’s an unintentional habit.
In this blog, I will answer some questions about cheek biting and provide seven powerful ways to stop the habit.
What problems are associated with biting my cheek?
If you keep biting your inside cheek, it will become sore, painful, swollen and may get infected.
Pain will probably be the first thing you notice, as well as a rough, swollen area inside the mouth.
Some people find that there is a lot of bleeding as well.
It will also worsen when you eat foods such as high salt, bitter or sour foods.
Some people also go on to suffer from teeth grinding and jaw problems (TMJ), which is also associated with anxiety.
Why do I keep biting my cheek without realising it?
It has become a subconscious habit to relieve anxiety.
7 Powerful ways to stop cheek biting
Here are the best ways to deal with cheek biting:
- Identify where, when and why you do it. Some people might keep a log to see if there are any patterns. For example, you might only bite your cheek if you are at work. Other people notice that they bite their cheeks at night.
- Use habit-reversing techniques. Some people find chewing gum or using fidget toys helps. The idea is to change the habit to something else that isn’t harmful. Psychologists may offer habit reversal training.
- Stress and anxiety reduction with mindfulness or Cognitive Behavioural Therapy (CBT). This involves taking some time to be in the present, not worrying about things in the future. CBT helps you understand and change how thoughts, feelings and behaviours are linked.
- Deep breathing and relaxation techniques. Deep breathing helps to get the mind and body in balance. When you feel calm and relaxed, stress and anxiety levels reduce. Massage, reiki and listening to music can also help you relax.
- Protective barriers like creams and tooth guards.
- Eat a well-balanced diet, as some foods increase anxiety, for example, high-energy drinks that contain caffeine. You also need to eat foods that contain the proper nutrients.
- Hypnotherapy. Hypnotherapy helps you to relax and reduce stress and anxiety. It can also help you let go of the root cause.
What if I still chew the inside of my mouth?
Breaking the habit can take time.
However, you should have your teeth and mouth checked by a dentist. If anxious feelings continue for over a few weeks, you should speak to your doctor.
If you need extra support, you can explore counselling or seek help from a hypnotherapist.
Book a free initial consultation at Awaken the Change and find out more. I offer a blend of Cognitive Behavioural Therapy (CBT) and hypnosis, specialising in helping people with stress and anxiety to learn how they can change.
