Chewing gum is a popular and easily accessible method many people use to manage daily stress and nervousness. The claim that the simple act of chewing can calm the nerves is supported by a growing body of scientific research. Studies suggest a positive correlation between chewing gum and a measurable reduction in anxiety levels. This inexpensive habit offers an immediate coping mechanism for individuals experiencing mild, situational symptoms of worry and tension.
The Cognitive and Physiological Mechanism
The effects of chewing gum on the nervous system originate with the repetitive motion of mastication. This mechanical action stimulates the brain, specifically increasing blood flow to the head. Improved cerebral blood flow has been observed in areas associated with cognitive function, such as the prefrontal cortex, which plays a role in emotional regulation and stress control. This increased activity can lead to heightened alertness and improved focus, distracting the brain from external stressors.
Chewing also influences the body’s physical stress response, though the results are complex. Some research indicates that gum chewing can lead to a reduction in salivary cortisol, a stress hormone. However, other studies have found that chewing can either increase or have no effect on cortisol levels, suggesting that the force and duration of the motion are important variables. This physical engagement offers a form of sensory distraction, attenuating the brain’s processing of environmental stressors.
Chewing Gum as a Focused Behavioral Tool
Behaviorally, chewing gum functions as a steady anchor for the mind. The rhythmic, predictable nature of chewing provides a consistent sensory input that can effectively interrupt circular, anxious thought patterns, known as rumination. This mild, repetitive activity redirects mental energy away from the source of the worry, acting as an easily deployed coping mechanism.
For acute, temporary relief, many people report a noticeable effect after chewing for 10 to 20 minutes. Research involving longer-term use, such as chewing regularly for one to two weeks, suggests a more significant reduction in chronic anxiety and stress levels. Mint varieties, in particular, have been linked to increased alertness, potentially amplifying the anti-anxiety effect by boosting cognitive function. Incorporating gum chewing into a daily routine, rather than only using it in moments of crisis, may yield greater psychological benefits.
Potential Drawbacks and When to Seek Professional Help
While generally safe, excessive or prolonged gum chewing carries several physical drawbacks. The repetitive strain on the jaw muscles can lead to issues with the temporomandibular joint (TMJ), potentially causing pain, clicking, or headaches. Individuals with pre-existing jaw conditions are often advised to avoid the habit entirely to prevent worsening symptoms.
Digestive issues represent another common side effect, particularly from sugar-free varieties. Many sugar-free gums contain sugar alcohols like sorbitol or xylitol, which can have a laxative effect if consumed in large quantities. Furthermore, the act of chewing can cause a person to swallow excess air, which may result in bloating, gas, and gastrointestinal discomfort.
Chewing gum is best viewed as a simple coping tool for mild, situational stress, such as before a presentation or during a traffic jam. It is not a substitute for professional mental health treatment for more severe conditions like Generalized Anxiety Disorder or frequent panic attacks. Persistent, overwhelming anxiety that interferes with daily life warrants consultation with a doctor or therapist to explore comprehensive treatment options.