How to Stop Biting your Lips (5 methods)
Method 1 : Removing your habit
1. Anticipate when you are starting to bite your lip.
Notice when you do and think about how you feel. You may have the habit of biting your lips when you feel anxious or bored. “Tell” yourself when you are about to embark on a situation that may instigate the practice; thus, will be on alert. In many cases, biting the lips is just one of the physical signs of anxiety. Other signs include shallow breathing, rapid heartbeat, flushing of the skin and sweat dripping. When you experience these symptoms, get ready to avoid the habit of biting your lips.
2. Use the technique of competitive reaction.
When you feel like biting your lips, do something else that would prohibit this practice. Lick your lips or scan a finger for them. Slightly Bite a pencil or a small pillow or do something else that let you prevented, like breathing with an open mouth, speak or sing. This technique, as well as relaxation exercises and cognitive behavioral therapy is used to treat compulsions rooted. Try this exercise: when you want to bite your lips, breathe deeply from the diaphragm for 60 seconds; then relax your muscles one by one and use the competitive reaction for another 60 seconds.
Replace this habit by other movements, such as pursing your lips, chewing gum, whistling or yawning. Remember not to touch your mouth or your face, because doing so can be unhygienic and cause problems in the future – as acne!
Ask for advice to your doctor or therapist to develop competitive reaction technique. These movements do not always work for everyone.
3. Block your bites.
Spreading a lip balm of unpleasant taste can help remind you not to bite your lip. Try it as an option to act as medicine and help heal possible cracks in the lips and protect it from the sun. If you are training to lick your lips rather than bite them, try a sweet taste protector. The taste and smell will help you think of licking your lips, not bite them. You can also use this product whenever you desire to bite. Spend a little minty lip conditioner under your nose to remember.
If you are in a situation that will give bite the lips, try to take in the mouth a sweet or a gum or even use a mouthguard.
Method 2 : Understanding the cause of the problem
1. Consult a physician.
A health professional will help you isolate the cause of this habit or may appoint an expert. If you bite or nibble on the lips often, they can bleed, be healed or suffer other damage – which require medical care. This habit is often a symptom of anxiety, but can also indicate the obsessive compulsive disorder (OCD) or the like. Biting the lips can be a tic. They are more common in young males and usually disappear without treatment within a few months. A doctor can help eliminate other possible causes.
Talk to your dentist about buying a mouthguard that can help solve your problem – be it to bite, nibble or tightening the lips. If you accustom bring the habit to light at night or during sedentary activities such as reading, watching TV or studying, the accessory can be extremely helpful.
2. Seek the help of a therapist.
If you bite your lips by anxiety or due to a severe compulsion to resort to therapy may be more effective than drugs. Your therapist probably will train you in the practice of habit reversal. This will involve mindfulness techniques, relaxation and competitive responses. Ask the appointment of a therapist with experience treating anxiety and compulsions. Talk to your therapist about cognitive-behavioral therapies, which focus on the relationship between thoughts and behavior.
Support groups can also be helpful, especially if you do not know other people who understand what you are living.
3. Talk to a psychiatrist for anxiety medications .
If nothing seem to help, you may have an anxiety disorder – which can be minimized with medication. The generalized anxiety disorder, obsessive-compulsive disorder and the like do not always react to speech therapy. Depending on the diagnosis and your health profile, a psychiatrist may prescribe a medicine to treat your anxiety. This medication may include an antidepressant, such as the select class of selective serotonin reuptake inhibitors (SSRIs) and selective reuptake inhibitors of serotonin and norepinephrine (SNRI).
The psychiatrist may prescribe a medication specifically formulated to treat anxiety – or sedatives, in the most severe cases.
Not all people who bite their lips react to drugs. There are those cases in which patients only react to habit reversal therapy and medication is only prescribed for certain diseases.
Method 3 : Eliminating accidental bites
1. Consult a dentist to check your teeth.
In some cases, the habit is caused by the structure of your mouth. If your teeth are misaligned, your body may be trying to realign them unconsciously – putting your lips among them. If you have an overbite problem (or something similar) and believe this is causing the habit, see a dentist to be able to discuss a way to resolve it. A dentist can tell if the misalignment is a factor that influences their bite. Treatments may include appliances or retainers to correct the problem. When your teeth are aligned, you will lose the habit.
2. Take ice to your injuries.
If you bite your lips or cheeks by accident, you can create a lump. It can be difficult to avoid touching this bulge as it is cured. To help prevent accidents, place ice at the core often until the swelling goes down. Place a piece of cloth in the mouth during sedentary activities to avoid any problem.
3. Chew well.
You can bite by accident if you eat in a hurry or have a misaligned jaw. As with other accidents, one bite just so you feel increasingly severe pain. If you bite your lips or cheeks while chewing food, give your mouth time to recover. Eat no solid foods such as yogurts and soups for a few days until the swelling goes down.
Method 4 : practicing the mindfulness and relaxation techniques
1. Practice deep breathing.
This breathing, also called diaphragmatic, can help you relax both physically and mentally. Studies show that use it during periods of stress can relieve symptoms such as biting the lips and other habits. When you feel like biting your lips, try the following:
Sit with your back straight so that your torso is perpendicular to the ground.
Breathe calmly and controlled manner, filling your abdomen with air. You should feel your stomach moving in and out. If your chest is moving up and down, you’re breathing too superficial. Focus and breathe deeply.
Continue to breathe deeply until you feel relaxed and no longer want to bite your lip.
Deep breathing is often one of the steps used in the habit reversal techniques.
2. Practice progressive muscle relaxation.
This is another physical technique with profound mental effects. Using it requires several minutes. Practice it in periods of too much stress to recover and avoid the urge to bite her lip. As a deep breath, this is also a common step in habit reversal techniques. Tighten the most of the muscles of the arms. Take a deep breath and keep your muscles tense for five seconds.
Exhale and release the tension at the same time. Stay completely relaxed for 15 seconds.
Choose another muscle group for strength for five seconds. Try the technique with your legs, your torso, your buttocks or your jaw. Continue tensing and relaxing the muscles alternately to move all major muscle groups.
Continue the process until the urge to bite your lips passes. You may have to go through all the muscle groups for up to 15 minutes.
3. Practice mindfulness technique.
It involves the act of being completely in the present. When you pay more attention to your body and how it feels, feel less inclined to bite your lip when you’re distracted. Mindfulness requires a little practice; however, when you get used, you can use this technique at any time and place – getting a great effect. When you feel anxious, focus immediately on your five senses. What do you see ahead? I like feel in the mouth? The listening around? How do you feel with your hands? That smell feel in the air?
Keep focused on your physical state to get rid of anxious thoughts.
If you have difficulty concentrating, try the trick of looking at your hands and clap quickly. Doing so will help you focus on your body immediately.
Method 5 : Relieving anxiety with a healthy life
1. Eat healthy foods.
Making nutritious meals at regular intervals can help you stay calm and feel safe. Consume a wide variety of foods to get the nutrients your body needs. Eat fruits and vegetables every day and be sure to eat carbohydrates or protein. Replace alcohol and caffeine for water. These products have properties that can increase anxiety.
Frequent physical activity releases endorphins which increase your sense of well-being and reduce stress. These activities also improve your mood and help you sleep. If you do not have an established routine exercises, try to do vigorous walking 30 minutes every day.
3. Sleep well every night .
Anxiety interferes with sleep – and sleep little only makes the problem worse. Try to stop this unhealthy cycle sleeping at certain times, keeping your room quiet and free of electronic equipment. In addition, avoid eating food in the last hours of the day, before going to bed. Adults need seven to eight hours of sleep per night, with minimal interruptions. Children and adolescents need nine to eleven.
4. Consider alternative medicine treatments.
Some people get good results when you choose these options. If you are interested in trying, talk to a doctor before changing treatment or change professional recommendations. They can help you find other treatment options, such as meditation and yoga, that complement and extend the prescribed relaxation techniques.
Acupuncture is an ancient Chinese practice that requires the insertion of needles into specific body points. There is increasingly compelling evidence that this therapy may be useful to treat anxiety.
Studies show that both yoga as meditation are useful in the treatment of mental and physical symptoms of anxiety.