Stopping teeth chewing (also known as bruxism) involves addressing the underlying causes and developing coping mechanisms. Here's a breakdown of strategies you can use:
1. Dietary and Lifestyle Changes
- Avoid Hard and Chewy Foods: Reducing the strain on your jaw can help discourage chewing. Examples of foods to limit include:
- Hard candies
- Chewy caramels
- Tough meats
- Don't Chew Gum: Gum chewing keeps your jaw muscles active and can exacerbate the habit.
- Limit Caffeine and Alcohol: These substances can increase anxiety and muscle tension, contributing to teeth chewing.
2. Stress Management and Relaxation Techniques
Stress is a major trigger for bruxism. Implement stress-reduction strategies:
- Deep Breathing Exercises: Practice deep, diaphragmatic breathing to calm your nervous system.
- Meditation and Mindfulness: Regular meditation can reduce overall stress levels.
- Yoga or Tai Chi: These practices promote relaxation and body awareness.
- Progressive Muscle Relaxation: This technique involves tensing and releasing different muscle groups to relieve tension.
3. Awareness and Habit Reversal
- Pay Attention to Jaw Tension: Throughout the day, be mindful of your jaw. If you notice tension, consciously relax your jaw muscles.
- Positioning: Keep your teeth slightly apart during the day. Think "lips together, teeth apart."
- Tongue Positioning: Practice resting your tongue gently on the roof of your mouth, behind your front teeth. This can help relax your jaw.
4. Professional Help
- Consult a Dentist: Your dentist can identify signs of bruxism and provide solutions such as a mouthguard to protect your teeth at night.
- Consider a Splint: A splint, typically worn at night, can help prevent teeth grinding and reduce jaw muscle tension.
- Therapy: If stress or anxiety are significant contributors, consider cognitive behavioral therapy (CBT) to address these underlying issues.
- Muscle Relaxants (with Doctor's Prescription): In some cases, a doctor might prescribe muscle relaxants to help alleviate jaw muscle tension. This should only be done under strict medical supervision.
Summary
Stopping teeth chewing requires a multi-faceted approach. By making dietary and lifestyle changes, managing stress, increasing self-awareness, and seeking professional help when needed, you can effectively reduce or eliminate this habit.
