How To It's time to stop biting your lips and cheeks.
Biting your cheeks and lips can leave you with mouth sores.It could be a bad habit to bite your lips and cheeks to deal with stress.If you have a dental issue, accidental biting can occur.It is a difficult habit to break, but you can stop biting your lips and cheeks.
Step 1: Lip balm will stop you from biting your lips.
If you want to avoid chewing your lips, apply a coat of lip balm every hour.You will notice that you are starting to bite your lips with the flavor of the lip balm.The texture of the lip balm will make it less pleasurable.When you feel triggered to bite, any flavor will help you recognize it.Pick a lip balm that tastes bad.
Step 2: If you chew a piece of sugarless gum, you will not bite your lips or cheeks.
If you are already chewing something, you will be less likely to chew on the inside of your cheeks or lips.You should carry sugarless gum at all times.If you feel like biting your lips or cheeks, put a piece in your mouth.Sugarless gum may cause bad breath.
Step 3: When you feel the urge to bite, do a breathing exercise.
If you feel stressed, you may want to chew on your lips or cheeks.Triggering your body's relaxation response may help when this happens.Breathing exercises are easy to do.Sit or stand in a comfortable position and try some simple breathing exercises.Feel your stomach and chest rise as you breathe through your nose.Slowly exhale through your mouth.As you breathe in and out, focus on your breath.Sit or lie in a comfortable position with one hand on your chest and the other over your stomach.Take the air out of your nose and put it in your stomach.While your chest is mostly still, feel your stomach rise.Like you are whistling, breathe out slowly through pursed lips.For a few breaths.
Step 4: You can figure out why you're biting by acknowledging it.
If you notice when you chew your lips and cheeks, you can learn to stop.Tell yourself what is happening when you bite yourself.Try to understand why you're doing it.You could say to yourself, "I'm chewing on my cheek right now, I feel stressed or bored."You can break this habit by replacing it with a healthy strategy.It's possible that your teeth aren't in alignment because you only bite when you're eating.You may only find relief if you see a dentist.
Step 5: There are certain things that cause you to bite your lips and cheeks.
If chewing your lips and cheeks is a habit for you, it is likely that you have stressors that make you do it.Write down what is happening in the moment and how you are feeling when you feel an urge to bite.This information can be used to figure out what is triggering your behavior.You might find out that you bite your lips and cheeks when you are in large crowds.You might figure out that doing math makes you bite.
Step 6: Don't chew your lips or cheeks.
Instead of giving in to the urge to bite your lips or cheeks, try an alternative self-soothing strategy.The biting habit may eventually be replaced by a competing response.Take 5 deep breaths if you feel like you need to bite.You should run your finger along your lips.It's a good thing.Whistle.There is a stretch.Take the end of your pencil and chew it.It's a good idea to smell an essential oil.
Step 7: As you overcome this habit, ask your friends and family to support you.
Social support is important when you are trying to break a bad habit.Discuss your desire to change with your friends and relatives.They should point out when you are biting your lips and cheeks.Go a day without biting if you invite them to celebrate your milestones.You could say, "I'm trying really hard to stop biting my lips and cheeks."Will you tell me to stop if you see me doing it?
Step 8: Use your mind.
The present is more important than the future or past.Being aware helps you relax.You can ground yourself by engaging your senses.If you want to increase your senses, you can describe what you see around you or look for blue items.Listen to the sounds in your environment or listen to relaxing music.Sniff an essential oil, smell food you are about to eat, or savor the smell of coffee or tea.You can massage yourself or run your fingers over it.You can sip on coffee or eat a piece of hard candy.
Step 9: Meditate for 30 minutes a day.
Quiet meditation can help you manage your stress levels.For 15-30 minutes, set a timer.Close your eyes and focus on your breath as you sit in a comfortable position.Bring your mind back to you.If you prefer guided meditation, you can use a free app.A guided meditation can be found online.
Step 10: 30 minutes a day is all it takes to keep stress in check.
When you exercise, you burn off steam and release hormones that make you feel better.It is easier to keep up with the habit if you choose an exercise that you enjoy.You can schedule a 30-minute block of exercise into your day.You can go for a brisk walk, run, swim laps, take a gym class, dance, or use an elliptical.
Step 11: Don't get overwhelmed if you incorporate stress relief into your day.
If you don't manage stress, it can become overwhelming.Don't wait until you feel stressed out to relax.Your favorite stress relief should be included in your daily schedule.Go for a walk outside.There is a coloring book.Work on progressive muscle relaxation.Take a bath.Talk to a friend.Do yoga.Play with your pet.Take your creativity to the next level.
Step 12: If you bite your lips or cheeks, go to the dentist.
You grind your teeth when you're stressed and accidental bites happen because of it.Talk to your dentist about how often you bite yourself.Your dentist can take X-rays of your teeth.Your dentist will help you get the right treatment based on your examination.Your dentist may recommend you get braces if your teeth are not straight.You may be grinding your teeth at night if you bite your lips and cheeks.If you want to prevent future bites, your dentist can fit you with a mouth guard.
Step 13: There is a therapist who specializes in cognitive behavioral therapy.
Your therapist can help you figure out what makes you bite.They will teach you how to stop biting your cheeks.You can learn new strategies for dealing with stress.Ask your doctor to refer you to a therapist.Check your benefits if your therapy appointments are covered by insurance.
Step 14: If you want to stop biting, ask your doctor if you can take an anxiety medication.
If you have severe anxiety, your doctor might recommend you take an anxiety medication.Since they are able to treat OCD, they may help with your biting habit.If medication is the best option for you, talk to your doctor.You should work with your doctor to find the right medication for your condition.An anti-anxiety medication may be prescribed by your doctor.SSRIs are usually prescribed for lip and cheek biting.The medications include fluoxetine, sertraline, escitalopram, citalopram, fluvoxamine, and paroxetine.They can help you with your biting habit.The side effects of antidepressants include fatigue, headaches, nausea, vomiting, and increased urination.You could also experience mild anxiety.
Step 15: If you bite your lips out of habit, try hypnotism.
It may be difficult to stop biting on your own.A hypnotist can help you stop the behavior by tapping into your unconscious mind.Someone who trained as a therapist or healthcare professional is a good choice.Check that they are members of the American Society of Clinical Hypnotherapy.Your doctor or therapist can refer you to a hypnotist.There are diplomas and training certificates on the wall of the office.If you don't see them, you should ask if your sphinx will show them to you.If your provider isn't open and honest about their credentials, you should reconsider undergoing treatment.