Got a habitual oral fixation that’s making symptoms of temporomandibular joint disorders (or, TMJD) feel worse than ever?
The key to tackling any problem is getting to the root of it. Similar to how a toothache can be traced back to untreated cavities, bad oral habits likewise stem from a range of underlying causes and triggers. Identifying and addressing them is your first real step to saying goodbye to these harmful habits.
Remember that these habits can happen consciously and unconsciously. For you to be able to tell, you need to be aware of when it happens.
Whatever your oral habits may be, shedding light on underlying issues serves as the foundation of an effective game plan to kick these pesky habits to the curb.
Previously, we talked about the ways stress and other daily habits can negatively impact overall jaw health, but how exactly do you stop the horse right in its tracks? Although a critical first step, cultivating awareness of your oral habits can only go so far. So, what’s next?
Start by avoiding as many triggers as possible.
For example, if you’re a smoker, limit visits to places that guarantee you might step outside for a periodic light, like the bar. Additionally, don’t get ahead of yourself and go from one pack a day to zero – practice gradual reduction by slowly cutting back on the number of cigarettes you smoke.
When it comes to other things, like tearing tape, string, or whatever else with your teeth, instead keep a pair of scissors where you know they’ll be in easy reach. When it comes to pen caps, turn to crunchy fruit, or nuts, or sugar-free gum. Just be sure that you’re chewing correctly, and not grinding your teeth.
Some people benefit from picking up relaxing hobbies like gardening or knitting, or mindfulness practices like yoga and deep breathing exercises. Regular exercise has also proven to be an effective countermeasure. When you incorporate these into your daily routine, you give yourself a greater chance of breaking bad oral habits.
But breaking unhealthy patterns isn't just about stopping the bad stuff – it's also about building up the good. By combining habit reduction techniques with jaw and tongue posture exercises, you improve your oral health and function.
The thing to know here is that although stress and anxiety can play a role in how bad oral habits form, there’s usually more happening under the hood than you might realize — namely dysregulation of the nervous system. This can come from other oral habits, such as having a low-resting tongue posture and mouth breathing.
Check in with yourself throughout the day. Pay attention to how you're breathing – is it through the mouth or the nose? Is your tongue resting against your palate or low in your oral cavity?
When you notice that your tongue is in the wrong position or that you’re mouth breathing, make a conscious effort to correct it. It may feel unnatural at first, especially if you've been doing these habits for as long as you can remember. It may take time, but with consistent practice, proper tongue posture and nasal breathing can become your new normal.
To start, here’s a simple exercise you can do right now to correct your tongue posture:
Imagine you have gum in your mouth and you’re spreading it on the roof of your mouth.
Flatten your tongue so that the “gum” covers the entire roof of your mouth but isn’t touching your front teeth.
Relax the jaw so that the teeth are just slightly apart.
Keeping the lips closed for a good seal. The seal doesn’t have to be too tight, just enough that no air comes into your mouth.
Hold this position and continue breathing through your nose.
Correcting bad oral habits isn’t going to happen overnight, but with awareness and consistent practice, you can retrain your jaw and break free from the habits that have been fueling your jaw pain. Focus on progress, not perfection. The goal is to decrease the habit long enough that it no longer impacts your jaw health.
Developing good habits that directly (or indirectly) keep your symptoms of TMJD are an important part of staying healthy. What we’ve gone over are just a few things you can think about.
When it comes to building strong habits that keep your TMJ happy, remember that you don't have to do it alone. Seeking help from a PT or a myofunctional therapist can guide you through this process and provide the support you need.
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