Biting the inside of your mouth, commonly referred to as gum biting or cheek biting, is a frequent and often unconscious behavior. This involves repeatedly chewing on the soft tissues of the inner cheek, lips, or sometimes the tongue. While occasional accidental biting occurs, persistent gum biting can become a habit. Understanding its underlying factors helps in addressing it effectively.
Understanding the Reasons Behind Gum Biting
Gum biting can stem from psychological, physiological, and behavioral factors. A primary driver is stress and anxiety, where biting acts as a coping mechanism or an outlet for nervous energy. This behavior is often categorized as a body-focused repetitive behavior (BFRB), similar to nail-biting or hair-pulling. It can occur semiconsciously, especially during periods of deep thought, boredom, or sleep, often triggered by emotional states. For some, biting creates rough patches of skin, leading to a compulsion to smooth these areas, perpetuating the cycle.
Dental factors can also contribute to chronic gum biting. Misaligned teeth (malocclusion) can cause repeated contact between teeth and soft tissues. Ill-fitting dental work, such as crowns or fillings, or erupting wisdom teeth, can create uneven surfaces, increasing accidental biting. These irregularities make the inner cheek more susceptible to being caught during chewing or speaking.
Beyond psychological states and dental alignment, gum biting can be a learned habit. It may begin as an accidental occurrence, such as biting the cheek while eating or talking quickly, evolving into a repetitive action. This habitual behavior can become ingrained, making it difficult to stop without focused awareness. The repetitive motion offers self-stimulation or distraction, reinforcing the habit.
Potential Effects of Persistent Gum Biting
Chronic gum biting can lead to physical consequences for oral tissues. Repeated trauma to the mouth’s delicate lining can cause irritation, inflammation, and painful sores or ulcers. These wounds can bleed and heal slowly, especially if biting continues. Persistent biting can also result in white patches (keratosis) or scarring of the inner cheek tissue.
Open sores and breaks in the oral mucosa increase infection risk. Mouth bacteria can enter these wounds, leading to localized infections or abscesses. These infections can cause pain, swelling, and discomfort, potentially requiring medical intervention. Constant irritation can also make routine oral hygiene challenging, compromising oral health.
Beyond soft tissue damage, persistent gum biting affects dental structures. Pressure on teeth can lead to micro-fractures, chips, or cracks in enamel over time. It can also contribute to tooth sensitivity and excessive wear. Jaw discomfort, including TMJ symptoms, may also arise from strained muscles and joints involved in habitual biting.
Strategies to Manage and Stop Gum Biting
Addressing gum biting begins with increasing awareness of the habit. Identifying specific triggers, such as stress, boredom, or particular situations, helps anticipate and interrupt the behavior. Keeping a journal to track when and where biting occurs provides insights into these patterns. Once triggers are recognized, individuals can practice mindfulness to become more conscious of the biting.
Implementing behavioral techniques can redirect the urge to bite. Habit reversal training involves substituting the unwanted behavior with a less harmful alternative. For example, when the urge to bite arises, chewing sugar-free gum, munching on healthy crunchy snacks, or engaging with a fidget toy can provide a similar oral sensation or distraction. Tapping fingers or squeezing a stress ball are other activities that can divert attention from biting.
Stress management techniques are beneficial, particularly when anxiety or tension is an underlying cause. Incorporating relaxation exercises, such as deep breathing, meditation, or yoga, into daily routines can lower overall stress levels. These practices promote a calmer state, which can reduce the subconscious urge for oral repetitive behaviors. Staying well-hydrated can also help, as dry mouth sometimes contributes to the urge to bite.
When to Seek Professional Guidance
While many individuals can manage gum biting through self-help strategies, professional guidance is beneficial in some circumstances. If the biting leads to persistent pain, significant tissue damage, or signs of infection such as swelling, redness, or pus, a healthcare professional visit is advisable. These symptoms may indicate a need for medical or dental intervention to prevent further complications.
Consulting a dentist is important if misaligned teeth or ill-fitting dental appliances are suspected. A dentist can assess oral structure and recommend solutions like orthodontic treatment or dental work adjustments. For those who bite their cheeks during sleep, a custom-fitted mouthguard can provide a protective barrier.
If self-help methods prove ineffective, or if the gum biting is linked to significant stress, anxiety, or a compulsive body-focused repetitive behavior, a mental health professional can offer support. Therapists can provide cognitive behavioral therapy (CBT) or habit reversal training to address the psychological aspects of the condition. These professionals can help identify triggers and develop tailored strategies for long-term management.