How to Stop Biting the Inside of Your Cheek: Why + Treatment

If you are someone who suffers from chronic cheekbiting, you are probably looking for ways to stop. It is an obsessive habit, at least for me (shannon). I began looking into this repetitive behavior and ways to stop it. I learned a lot, and though I have strategies to curb this bad habit, I still go back to working on not doing it when my regular cheek-biting starts again. So, I thought I would share some of the ways you can stop biting the inside of the cheek and why you may be doing it.

What is habitual cheek biting?

People who bite the inside of their cheek usually do so due to anxiety. This inner cheek biting is called an oral parafunctional habit. In the medical field, this habit is morsicatio buccarum, aka called chronic cheek biting. This compulsive behavior causes an individual to repeatedly bite the inside of the cheek. The common causes, as mentioned anxiety disorders, and heightened stress levels.

Please know that we are not doctors, so if you have a major issue that is causing harm, we recommend you see a medical professional. They can provide some tips or recommend strategies to manage anxiety and minimize this habit.

Here, for this blog post, we are going to discuss the underlying cause, how it affects oral health, and how you can combat this repetitive behavior. 

Biting Inside of Cheek- The Chronic Cheek Biters Club

For as long as I can remember, I have been someone who suffers from obsessive-compulsive disorder. I usually make the most of it, using it as a superpower. None of my rituals or habits were a big deal, until recent years. I started biting the inside of my mouth. More specifically, the inside of my cheek. The issue is that the accidental bites here and there, which I don’t even think about, begin to become painful sores. I know, it’s gross. But, it’s real. 

The mouth tissue is easy to damage. It’s as if, the affected area becomes more of a nuisance and so the biting becomes more of a compulsive behavior. The jagged sensation of the bitten skin makes many of the biting problems increase.

I have also been someone who suffered from skin picking, but I worked it out. If I keep my nails painted, I tend to not do it. Other related disorders fall within the same realm as biting the inside of our cheeks. 

As mentioned, there is skin picking, usually around the fingers or nail bed. There is also nail biting, hair pulling, and even pulling out eyebrows and eyelashes. The additional compulsion that comes along with these is assumed to be something that will have a positive result.

I often think that my cheek-biting behavior will stop after I have bitten enough to where it hurts. Unfortunately, it doesn’t. Mouth sores are no fun, but even they do not stop this nervous habit of biting the inside of the cheek.

Frequent Cheek Biting is not a Harmless Habit

I remember being so happy to find that there was information online about how there was a medical term for this common habit. I found the TLC Foundation that raises awareness for those who have body-focused repetitive behaviors.

That is where I learned that this is not just an orthodontic problem. People who bite the inside of their cheeks have compulsive behavior. I felt some camaraderie in the fact that I was not some anomaly. 

I learned that social activity begins to decrease due to being fearful that someone will notice. I started noticing on our video podcast recording that I was biting as if I could not stop. I began to have feelings of guilt from focusing so heavily on cheek chewing. 

While the occasional nibble might not do much harm, constant cheek biting might irritate, and sores, or even lead to more serious problems like infections. Plus, it’s not the most fun thing for your dental health. Biting the inside of your cheek makes your jaws hurt. Then, you get headaches… it’s a mess, people! The more you do it, the further damage you can cause 

How to Stop Biting the Inside of Your Cheeks

There are plenty of ways that I have found to stop biting the inside of the mouth. There are treatment options, which you can see your medical provider for. I am sharing ways you can try on your own, and what works for me. 

Keep Yourself Busy

Being idle can sometimes lead to cheek-biting urges. Staying busy helps divert your mind from the cheek-biting temptation. It’s as if your mind becomes less obsessed about biting the inside of your cheek, which is a great thing!

Find Other Habits

Managing that cheeky behavior involves swapping it out with a healthier alternative. Squeeze a stress ball, tap your fingers, or engage in any activity that distracts your mind from cheek biting.

I found that I was a regular cheekbiter when I was driving. I also started some lip bite action. It’s all about breaking the habit and finding a better substitute. Sometimes I will play music that I know I will sing to, just to keep my mouth occupied.

If I eat, I tend to stop biting the inside of my cheek, but I also don’t want to resort to eating, since that is also a compulsive behavior of mine.

Hydrate

A dry mouth can amp up the desire to nibble on your inner cheeks. Stay ahead by sipping water to keep your mouth hydrated and curb those cheek-biting urges. I try to always have water with me at all times. 

Chew Gum 

To shift your focus from cheek-biting, chew gum. It gives a similar sensation without the harm. Keep that fresh chewing gum within easy reach – stash it in your purse or pockets. I always have sugar-free gum with me when the compulsion gets bad. 

Develop an Oral Care Routine

Maintaining a solid oral care routine is crucial, especially if cheek-biting has left you with sores. Use mouthwash and fluoride toothpaste to keep your mouth healthy, preventing bacterial infections from taking hold in those wounds. In addition to water, and gum, I always have Orajel with me.

Sometimes, I realize I am biting the inside of my cheek before it gets bad and I go ahead and brush my teeth.

This helps me remember that I need to treat the sore spot(s) when I recognize the issue. There are emotional components to it that make me feel as though if I am taking care of the inside of my mouth, perhaps I will learn to protect it.

Use Teeth Whitening Strips

Ok, this may sound extreme and I am not referring to using them every time you start biting the inside of your cheek, but when I know I am having a particularly bad session of biting, I will go grab a Crest White Strip. It is a cosmetic dental care routine, but it helps. Don’t have more than one session/day. This can cause teeth sensitivity.

​Use a Mouthguard

I searched everywhere for the perfect mouthguard to stop the severe cases when I was biting pretty heavily. Since wearing one in public dampens your quality of life, I recommend using a mouth guard at home when you are just living your independent life. 

Acupuncture

When my mouth biting became out of control, I went to an acupuncturist to help. I began to learn more about how my biting had negative consequences, not positive. It helped me develop relaxation techniques. Again, we are not doctors, so any medical intervention, even alternative health care should be discussed with your provider. 

Identify the Triggers

Getting a handle on cheek-biting starts with recognizing your triggers. Pay close attention to the moments you start nibbling and the emotions driving the behavior. Once you pinpoint those triggers, managing the condition becomes a whole lot easier.

Seek Professional Help

If cheek-biting begins to interfere with your social activities, quality of life, or your mental and physical wellness, it’s time to bring in the pros. A therapist can help you tackle the underlying mental health factors like anxiety and stress. Once you’ve got a grip on those emotions, bidding farewell to the repetitive cheek-biting dance becomes much more achievable.

We recommend checking into Mental Health Match for a therapist who can help you address specific areas in which you need help.

​Your Overall Well-being is Important

Remember, your overall well-being is paramount. Whether it’s staying busy, finding healthier habits, staying hydrated, or maintaining a solid oral care routine, these tricks can be your allies in this cheeky battle. Your inner cheeks will thank you for the break, and you’ll be on your way to a happier, healthier you!

Trust me! Wishing you all the best in stopping your biting of the inside of your cheek.

FAQs | Frequently Asked Questions