You could also try a different bitter substance, like vinegar or lemon juice. Or rub your fingertips with a mixture of coconut oil and cayenne pepper. Just be very careful not to touch your eyes. Getting your nails done might also lower your urge to bite. [2] X Expert Source Julia Yacoob, PhDClinical Psychologist Expert Interview. 15 July 2021.
To keep your mouth busy, chew gum, eat breath mints or hard candy, or carry a water bottle that you sip every few minutes. To keep your fingers occupied, try doodling, knitting, folding your fingers together or sitting on your hands.
Disinfect your nail clippers monthly in a bowl of 70-90% isopropyl alcohol.
Your safe finger will not be swollen, bloody or otherwise damaged. It will look healthy in comparison to the rest. Seeing this difference can be motivation to stop biting all of your fingers. One by one, keep more of your fingers “safe” until you’re no longer biting any of them.
The unpleasantness of biting into a bandage, as well as the feeling of self-consciousness and embarrassed you may feel about wearing bandages in public, can help you get rid of your habit. For a more discreet option, try using clear tape. You could also cover just the fingertips you tend to bite most often. You could also wear gloves to cover your fingers. [6] X Expert Source Julia Yacoob, PhDClinical Psychologist Expert Interview. 15 July 2021.
Ask yourself what you’re feeling in the moment you raise your finger to your mouth. In most cases you’ll feel anxious or bored. Other signs of anxiety include shallow breathing, a faster heartbeat, and sweating. Next time you have that same bored, nervous, or anxious feeling, you’ll consciously realize what’s going on. You can put down your finger before you bite. Try to figure out why you bite your nails, too. Are you doing it because it feels good, because it’s distracting you, or because of some other reason? You may have developed a nail-biting habit to help cope with something anxiety- or stress-inducing. [7] X Expert Source Julia Yacoob, PhDClinical Psychologist Expert Interview. 15 July 2021. Don’t stop the habit altogether, especially if you’ve used it as a coping skill. Instead, see if you can replace it with something. [8] X Expert Source Julia Yacoob, PhDClinical Psychologist Expert Interview. 15 July 2021.
Start by tensing the muscles in your arms as hard as you can. Breathe in as you do this. Hold your muscles tight for five seconds. Exhale and relax your muscles. Stay relaxed for 15 seconds. Tense another muscle and inhale for five seconds. You could tense your back muscles, abdomen, thighs, calves, and so on. Exhale and relax for 15 seconds. Continue until you have tensed and relaxed all of your main muscle groups. The urge to bite should have subsided. If it hasn’t, repeat the process. You may need to rotate between muscle groups for ten or more minutes.
Sit or stand up straight with your shoulders back and your head upright. Take a slow, controlled breath that fills out your abdomen. Your stomach should move out when you inhale. If only your chest moves, your breathing is too shallow, and you need to focus on inhaling more deeply. Exhale and let your belly recede. Continue deep breathing in this way for at least five minutes, or until the urge to bite your fingers passes.
When you feel your thoughts wander in an anxious direction, focus on your physical senses. Think about what you see, taste, hear, feel and smell right now. Keep focusing on the present moment until the urge to bite passes. If you’re having trouble getting your mind into the present, try looking down at your fingers and flexing them.
Acupuncture. This is the ancient Chinese practice of inserting needles into certain areas of the body. Some studies have shown that acupuncture can be a helpful treatment for anxiety. Hypnosis. This involves working with a practitioner to tap into your unconscious mind and take steps to relieve anxiety. [12] X Research source Meditation and yoga. Studies show that these practices are helpful in getting in better touch with your body and treating the physical and mental symptoms of anxiety.
Eat a nutritious diet. Studies show that whole grains, almonds, maca root and blueberries can help with anxiety. Avoid foods high in refined sugar. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Cut back on alcohol and caffeine. Both of these substances have properties that can make anxiety worse. Regular exercise releases endorphins that reduce anxiety. [14] X Research source Getting plenty of sleep is another important way to reduce your anxiety and sense of well being.
Bleeding skin. When you have dermatophagia, you bite the skin around your nails so much that it causes bleeding. Skin discoloration is common. Hangnails and other nail damage may occur. The fingertips may be calloused from excessive biting.
A therapist will be able to help you figure out if your condition is caused by anxiety, and treat the underlying problem. Cognitive-behavioral therapy is a form of therapy that focuses on the relationship between thoughts and behavior. This has been found to be very helpful in treating anxiety disorders. Seek out a support group, either in person or online, for extra help in dealing with the disorder.
Antidepressants such as serotonin reuptake inhibitor (SSRI) and serotonin norepinephrine reuptake inhibitor (SNRI) Buspirone Benzodiazepines
