Anxiety is a widespread experience, and the search for simple, accessible coping strategies is common. Many people intuitively reach for something to chew on when they feel nervous, and a surprisingly common question is whether chewing gum can truly help reduce feelings of anxiety. This simple, rhythmic act has been the subject of scientific inquiry. This article explores the scientific basis for how chewing gum might affect the body’s stress response and its impact on anxiety levels.
The Physiological Link: Chewing and the Stress Response
The physical action of mastication, or chewing, engages physiological responses that may influence the body’s stress system. One proposed mechanism involves increased cerebral blood flow, particularly to the prefrontal cortex, a brain region associated with emotional regulation. Functional near-infrared spectroscopy (fNIRS) studies indicate that gum chewing elevates oxygenated hemoglobin in this area, suggesting heightened cortical blood flow that may boost alertness and cognitive function during stressful periods.
The repeated, rhythmic motion of chewing provides sensory and motor input that can act as a form of distraction or grounding. This repetitive behavior may engage neural pathways that help temper the body’s reaction to stressors, potentially affecting the hypothalamic-pituitary-adrenal (HPA) axis, which governs the release of stress hormones. Cortisol, the most frequently measured physiological marker, is a hormone released during stress. Some studies observe that chewing gum may lead to a measurable reduction in salivary cortisol levels, suggesting a dampening effect on the hormonal stress response.
However, the connection between chewing and cortisol is not always consistent, as some studies have reported conflicting results. This variation suggests that the duration of chewing or the intensity of the stressor may influence the outcome. Overall, the physical act of chewing appears to modulate the nervous system, potentially offering a non-pharmacological means of self-soothing that affects both brain activity and hormonal balance.
Empirical Evidence: What Studies Show About Anxiety Reduction
A number of randomized controlled trials and meta-analyses have investigated the impact of chewing gum on anxiety and stress, yielding generally positive results. One meta-analysis involving eight randomized controlled trials found that chewing gum resulted in a statistically significant, albeit small, reduction in anxiety compared to not chewing gum. This suggests that the habit may be an effective, low-cost method for anxiety relief.
Specific studies have demonstrated that the use of gum can improve subjective feelings of well-being and reduce self-reported anxiety and stress in controlled laboratory settings. For example, participants exposed to a multi-tasking stress simulation reported lower levels of anxiety and a reduction in salivary cortisol when chewing gum. Chewing gum was also associated with increased alertness and improved performance during the stressor.
Long-term intervention studies have supported these findings, with one trial on nursing students showing that regularly chewing sugarless gum for 19 days significantly lowered their levels of self-reported depression, anxiety, and stress. While the evidence points to chewing gum as a useful coping mechanism for general or acute stress, it is not a comprehensive treatment for clinical anxiety disorders. The observed effects are most pronounced in reducing state anxiety—temporary feelings of nervousness in a given situation—rather than chronic anxiety.
Practical Considerations and Usage Guidelines
For those interested in using chewing gum as a tool for managing temporary feelings of stress, opting for sugar-free gum is highly recommended. Increased saliva production from chewing is beneficial for oral health by helping to neutralize plaque acids, and sugar-free options avoid the dental risks associated with frequent sugar consumption.
The scientific evidence suggests that the act of chewing itself is the primary driver of the stress-reducing effects, rather than the flavor. Therefore, the choice of flavor is largely a matter of personal preference. Chewing gum appears to be most effective during periods of acute stress, such as before an exam, during travel, or when preparing for a presentation.
It is important to view this practice as a temporary coping strategy, not a substitute for professional mental health support. Chewing gum can serve as a simple, accessible way to introduce a calming, rhythmic activity into a stressful moment. If feelings of anxiety are persistent or significantly interfere with daily life, consulting with a healthcare professional remains the recommended course of action.