How to Stop Biting Your Lips and Cheeks

Co-authored by William Gardner, PsyD and Danielle Blinka, MA, MPA

Last Updated: February 9, 2023 References

Biting your lips and cheeks can be a frustrating habit because it likely leaves you with chapped lips and mouth sores. Typically, biting your lips and cheeks is a way to deal with stress or anxiety, but it could also just be a bad habit. Additionally, accidental biting can occur if you have a dental issue.^{[1]
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Research source} Although it’s a tough habit to break, you can stop yourself from biting your lips and cheeks.

Method 1

Method 1 of 4:

Fighting the Temptation to Bite

1
Wear lip balm to deter you from biting your lips. Apply a coat of lip balm to your lips every hour to help you avoid chewing your lips. The flavor of the lip balm will help you notice that you’re starting to bite your lips. Additionally, the taste and texture of the lip balm will make it less pleasurable.^{[2]
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- Any flavor will help you recognize when you feel triggered to bite. However, pick a lip balm that tastes bad if you want extra deterrence.
2
Chew a piece of sugarless gum so you won’t bite your lips or cheeks. You may be less tempted to chew on the inside of your cheeks or lips if you’re already chewing something. Carry sugarless gum with you at all times. Put a piece in your mouth when you’re stressed or feel tempted to bite your lips and cheeks.^{[3]
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- Stick to sugarless gum because sugary gum may cause cavities and bad breath.
Tip: Chewing gum can also help you avoid biting your cheeks or lip accidentally, especially if you have a mouth sore from a previous bite. Chew the gum on the opposite side of your mouth from the original bite to help you avoid biting your cheeks or lip again.

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3
Do a breathing exercise when the urge to bite hits you. When you’re feeling stressed, you may feel an urge to chew on your lips or cheeks. When this happens, triggering your body’s relaxation response may help. Breathing exercises can help you quickly relax and are easy to do anywhere.^{[4]
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Research source} Here are some simple breathing exercises you might try:^{[5]
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- Do focused breathing: Sit or stand in a comfortable position. Breathe in slowly through your nose, feeling your stomach and chest rise. Then, slowly exhale through your mouth. Focus on your breath as you breathe in and out for 2-3 minutes.
- Perform deep breathing: Sit or lie in a comfortable position with one hand over your chest and the other over your stomach. Slowly inhale through your nose and draw the air down into your stomach. Feel your stomach rise while your chest remains mostly still. Breathe out slowly through pursed lips, like you’re whistling. Repeat for 3-5 breaths.

Method 2

Method 2 of 4:

Breaking Your Habit

1
Acknowledge when you're biting so you can figure out why. It may sound simple, but noticing when you’re chewing your lips and cheeks can help you learn to stop, as it helps you be aware of the behavior. When you catch yourself biting your lips or cheek, tell yourself what is happening. Then, try to figure out why you're doing it.^{[6]
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- You might say to yourself, “I’m biting my lip,” or “I’m chewing on my cheek right now.”
- You might realize that you bite your cheeks and lips for emotional reasons, like feeling stressed or bored. You may be able to break this habit by replacing it with a healthy coping strategy.
- On the other hand, you might realize that the biting only occurs when you're eating, which could suggest your teeth aren't in alignment. In this case, you may only find relief by seeing a dentist.
2
Identify the triggers that cause you to bite your lips and cheeks. If chewing your lips and cheeks is a habit for you, it’s likely that you have triggers or stressors that make you do this behavior. When you feel an urge to bite, write down what’s going on in the moment and how you’re feeling. Use this information to figure out what’s triggering your behavior.^{[7]
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- For example, you might discover that you tend to bite your lips and cheeks when you’re around large crowds, which might be a trigger for you. Similarly, you might figure out that doing math triggers you to bite.
3
Use another coping technique instead of chewing your lips or cheeks. When you feel triggered, try an alternative self-soothing strategy instead of giving into the urge to bite your lips or cheeks. This creates a competing response that may eventually replace your biting habit. If you feel like you need to bite, try one of these competing responses instead:^{[8]
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- Take 5 deep breaths.
- Run your finger along your lips.
- Hum.
- Whistle.
- Stretch.
- Chew the end of your pencil.
- Smell an essential oil, like lavender or rose oil.
4
Ask your friends and family to support you as you overcome this habit. Social support is important when you’re trying to break a bad habit. Talk to your friends and relatives about your desire to change and how they can help. Request that they point out when you’re biting your lips and cheeks. Additionally, invite them to celebrate your milestones, like going a day without biting.^{[9]
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- You might say, “I’m trying really hard to stop biting my lips and cheeks. If you see me doing it, will you tell me so I can stop?”

Method 3

Method 3 of 4:

Using New Coping Strategies for Stress

1
Use mindfulness to ground yourself in the moment. Mindfulness means focusing on the present rather than the future or past. Being mindful helps you relax and let go of your worries. Practice mindfulness by engaging your 5 senses to ground yourself. Here are some ways you can activate your senses:^{[10]
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- Sight: Describe what you see around you or look for items of a particular color, like blue.
- Sound: Listen to the sounds you can hear in your environment or listen to relaxing music.
- Smell: Sniff an essential oil, smell food you’re about to eat, or savor the smell of coffee or tea.
- Touch: Massage yourself or run your fingers over a textured item.
- Taste: Chew a piece of gum, sip on coffee or tea, or eat a piece of hard candy.
2
Meditate for 15-30 minutes a day to relieve stress. Sitting in quiet meditation triggers your body’s relaxation response and helps you manage your daily stress levels. Set a timer for 15-30 minutes. Then, sit in a comfortable position, close your eyes, and focus on your breath. If your mind wanders, gently bring it back to your breath.^{[11]
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- If you prefer guided meditation, try a free app like Headspace, Insight Timer, or Calm. You might also find a guided meditation online.
3
Exercise 30 minutes a day 5 days a week to keep stress in check. Regular exercise helps you burn off steam and releases hormones called endorphins that make you feel happier. Choose an exercise that you enjoy so it’s easier to keep up with the habit. Then, schedule a 30-minute block of exercise into your day 5 times a week.^{[12]
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- You might go for a brisk walk, run, swim laps, take a gym class, dance, or use an elliptical.
4
Incorporate stress relievers into your day so you don’t get overwhelmed. Stress is a normal part of life, but it can become overwhelming if you don’t manage it. Don’t wait until you feel overloaded with stress to relax. Instead, include your favorite stress relievers in your daily schedule. Here are some great options:^{[13]
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- Go for a walk outside.
- Color in an adult coloring book.
- Perform progressive muscle relaxation.
- Take a hot bath.
- Talk to a friend.
- Do yoga.
- Play with your pet.
- Express your creativity.

Method 4

Method 4 of 4:

Getting Professional Treatment

1
Visit your dentist if you bite your lips or cheeks on accident. Typically, accidental bites happen because your teeth are misaligned or you grind your teeth when you’re stressed. Talk to your dentist about how often you bite yourself. Then, allow your dentist to examine your teeth and take X-rays. Based on your examination, your dentist will help you get the right treatment for your needs.^{[14]
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- If your teeth are misaligned, your dentist may recommend you get braces or aligners.
- If you bite your lips and cheeks during your sleep, you may be grinding your teeth at night. Your dentist can fit you with a mouth guard to help prevent future bites.
2
Work with a therapist who specializes in cognitive behavioral therapy. Your therapist can help you identify what triggers your lip and cheek biting. Additionally, they’ll teach you how to change your thoughts and behaviors so you can stop biting your cheeks. You may also learn new coping strategies for stress. Ask your doctor to refer you to a therapist or look for one online.^{[15]
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- Your therapy appointments may be covered by insurance, so check your benefits.
Variation: Your therapist may recommend you undergo a specialized version of cognitive behavioral therapy, such as dialectical behavior therapy, habit reversal therapy, or acceptance and commitment therapy. The right treatment path for you will depend on your unique needs.^{[16]
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3
Ask your doctor if an SSRI or anxiety medication could help you stop biting. While there is no medication that treats lip and cheek biting, your doctor might recommend you try an antidepressant or anxiety medication if you have severe anxiety. Since SSRIs can treat OCD, they may help with your biting habit. Talk to your doctor to find out if medication may be the best option for you. Then, work with your doctor to find the right medication and dosage levels for your condition.^{[17]
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- Your doctor may prescribe an anti-anxiety medication, but SSRIs are more commonly prescribed for compulsive habits.
- Generally, selective serotonin reuptake inhibitors (SSRIs) are prescribed for lip and cheek biting. These include medications like fluoxetine (Prozac), sertraline (Zoloft), escitalopram (Lexapro), citalopram (Celexa), fluvoxamine (Luvox), and paroxetine (Paxil). Since they can treat OCD, they may help with your biting habit.
- Side effects of antidepressants include fatigue, headache, nausea, vomiting, constipation, increased urination, weight gain, and sexual dysfunction. Additionally, you might experience mild anxiety.
4
Try hypnotherapy if you bite your lips and cheeks out of habit. Compulsive biting may be really hard to stop on your own. A hypnotherapist may be able to help you stop the behavior by tapping into your subconscious mind to help you make the change.^{[18]
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Research source} Pick a hypnotherapist who trained as a therapist or healthcare professional. Additionally, check that they are a member of a professional organization for hypnotherapists, such as the American Society of Clinical Hypnosis.^{[19]
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- Your doctor or therapist may be able to refer you to a hypnotherapist.
- When you visit your hypnotherapist’s office, look for their diplomas and training certificates on the wall. If you don't see them, ask if your hypnotherapist will show them to you. Reconsider undergoing treatment if your provider isn't open and honest about their credentials.

Warnings

Lip and cheek biting damages your skin and could cause bleeding or ulcers. It's a serious habit, so don't give up on your desire to change.^{[21]
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