To break the habit of rubbing your tongue on your teeth, you can use specific orthodontic appliances and practice mindful awareness.
Understanding the Habit
Rubbing your tongue against your teeth is often an unconscious habit that can potentially lead to dental issues. It's crucial to address this habit early to prevent long-term problems.
Solutions and Strategies
Tongue Trainer Orthodontics
- Appliance Usage: According to Hodges Orthodontics, a primary method to stop tongue rubbing is using a "tongue trainer" orthodontic appliance. These appliances, sometimes referred to as "tongue tamers" or "tongue spikes," are designed to reposition your tongue.
- How they work: These appliances gently guide your tongue to rest further back in your mouth and away from your teeth, breaking the habit of pressing against them.
Mindful Awareness
- Self-Monitoring: Pay attention to when and why you are rubbing your tongue against your teeth. Recognizing triggers or times of occurrence helps in conscious correction.
- Conscious Correction: When you become aware of the habit, actively reposition your tongue away from your teeth.
- Positive Reinforcement: Reward yourself for moments of non-rubbing, reinforcing the desired behavior.
Additional Techniques
- Oral Exercises: Consult a dentist or speech therapist for exercises that can strengthen and reposition your tongue naturally.
- Distraction Techniques: When tempted to rub your tongue, try chewing gum or focusing on another activity to divert your attention.
Summary of Methods
| Method | Description | Benefits |
|---|---|---|
| Tongue Trainer Appliance | Orthodontic devices (tongue tamers, spikes) that reposition the tongue. | Directly addresses tongue placement, breaks the habit physically. |
| Mindful Awareness | Consciously noticing and correcting the habit. | Improves self-control, allows for active management of the habit. |
| Oral Exercises | Specific exercises to strengthen and reposition the tongue. | Improves tongue muscle control, reduces the tendency to rub against teeth. |
| Distraction Techniques | Redirecting attention from the urge by chewing gum or doing other things. | Temporary solution to manage the urge, helps build new habits. |
When to Seek Professional Help
If self-help strategies are ineffective, it's essential to consult with a dentist or orthodontist. They can evaluate your situation and recommend further solutions, including custom-fitted appliances.
