How Exactly to Stop Biting Your Nails (For Real This Time)
"Hearst Magazines and Yahoo may earn commission or revenue on some items through the links below."
Listen, we all have bad habits. And if you are a chronic nail biter, you are definitely not alone. Many people (20-30% of the population!) bite their nails: “It’s definitely a common thing that we see,” says Marisa Garshick, M.D., board-certified dermatologist at MDCS Dermatology in New York City. If you’re looking to stop biting your nails, it’s definitely possible.
That’s not to say most people can stop biting their nails overnight, and that’s okay. “Your nails will always be there, so it isn’t like you can just leave them at home to avoid biting them,” says Sari Chait, Ph.D., a clinical psychologist at the Behavioral Health and Wellness Center in Newton, MA. It’s tough because you may not know why you bite your nails, or even that you’re doing it at all.
Instead of beating yourself up if you’re having trouble ditching the nail-biting habit, be patient with yourself and find some tricks that work for you below. It’s time to stop wondering how you can stop biting your nails for good and start getting on track to beautiful nails and hands. Here’s what to know about why you might bite your nails, whether it’s harmful, how to curb the urge, and how to keep your hands healthy.
Why do I bite my nails?
Sometimes it’s helpful to know the why before trying to address the how. The reasons behind why we do what we do offer a lot of insight into our habits and potential ways to manage them.
So why might you gnaw at your nails on the regular? It could be genetic, or a learned behavior from your surroundings—so you might be able to thank your parents for this one. Or it could be more emotional in origin. “There are several reasons people may bite their nails, including a response to stress, anxiety, or boredom,” says Chait, In fact, onychophagia, or nail biting, is classified as a stress relieving behavior, much like teeth grinding, skin picking, and hair twisting.
Chait also adds that for many people, nail biting is likely to become a habit over time, “and habits are often mindless.” While you likely have a specific emotionally driven trigger for biting your nails, the more you engage in the behavior and form a habit, the more likely it is that you will find it becomes an unconscious or self-soothing behavior, which is what makes it so difficult to stop.
Is biting your nails bad for you?
Using your teeth to occasionally nip at the random hangnail or peeling cuticle probably isn’t going to cause any major harm. It’s when nail biting becomes habitual that issues can arise. Hygiene is the first thing to consider: Since you may engage in the behavior without thinking, you might be putting your fingers in your mouth when there are invisible dangers on them or under your nails. Constant transfer of germs and debris from the fingers to the mouth poses a serious health risk for many different illnesses from the common cold to a staph infection.
General hygiene issues aside, nail biting can also lead to nail disfigurement and infections of the skin and nails. Nail disfigurement, such as when your nail is ripped or broken, can be rather painful and cause functional as well as aesthetic issues. Additionally, if you bite your nails a lot, the skin around the them is affected, leading to sensitivity and breaks in the skin. Those can then cause infections to the nails, cuticles, and skin; you’ll know that’s the issue if you have redness, swelling, and tenderness.
How to stop biting your nails
“The way to manage nail biting is by identifying the habit and triggers, becoming aware, and identifying alternative behaviors,” says Chait. Below are nine tips to help you quit— one trick might work for you, or you can mix and match to personalize your own game plan to ditch the habit for good. Before you jumpstart your journey to strong nails, remember to not give up. It’s okay if you slip up, and you should probably expect to. But don’t get discouraged! Habits take a while to form, so it is only natural that they can’t be broken instantly. Find some tips below that seem like they might work for you and keep trying until you get there!
1. Find your triggers
First, it may help to think about why you engage in nail biting. Try to keep a written log of when you feel compelled to bite to discover trends. Chait says that “it’s important to identify what triggers you to bite your nails so you can then tune in quicker when faced with that trigger (e.g., anxiety).” Once you identify triggers, emotions, and patterns related to a behavior, the behavior becomes easier to modify.
2. Treat yourself to manicures
Try treating yourself to an at-home or salon manicure. The experts agree that time and money spent on having nails painted or decorated may help deter nail biting. Additionally, manicures help to form a protective barrier over the nail which is helpful in making you more aware of when you’re biting at them. One caveat: “Artificial nails can also have their own potential for injury to the nail,” says Dr. Garshick. Something like a simple polish or decorative nail stickers might be a better choice over acrylics or glued-on tips if you’re trying to maintain optimal nail health.
3. Keep nails short
Whether you manicure your nails or not, keeping them short and sweet could help you avoid gnawing them off. The closer the nail is to the fingertip, the more difficult and less tempting it is to nibble. Proceed with caution here, though: Dr. Garshick warns that you have to be especially careful not to bite with shorter nails to avoid biting at the skin itself, which can lead to infections in the area.
4. Try an unpleasant polish
There are many foul-tasting nail polishes on the market today meant to help deter nail biters. Chait notes that these products “can condition you to stop biting your nails, as each time you put your fingers in your mouth, you experience something unpleasant.” A great, dermatologist-backed polish is the bitter tasting Mavala Stop Deterrent Nail Polish, which Dr. Garshick recommends to her patients.
5. Habit reversal training
Habit reversal training is an effective way to learn how to stop biting your nails (it can be used for other habits as well). It involves replacing a harmful behavior with a healthier one. Chait explains that “the idea is to become aware but without judgment.” When you notice yourself engaging in the behavior, extend yourself some grace. Instead of thinking of the act as a failure, reflect on the external and internal factors that may have caused you to bite your nails and then move to identifying an alternate behavior. Chait suggests finding something to do with the hands to keep them busy and away from the mouth, like a fidget toy or stress ball. Similarly, gum or a lollipop helps to occupy the mouth.
6. Try gloves or mouthguard
These provide a physical barrier to prevent nail biting and will make you instantly aware of when you are engaging in the habit without causing you any harm. While this might be a bit extreme for the office or other public places, Garshick says these items can be useful if you mostly bite your nails at home, while watching television or out of boredom. Plus, you can use the gloves to extra advantage, says Dr. Garshick.“It can be good for the health of the skin on and around the nails to apply vaseline and then gloves on top. This is going to help hydrate the skin, lock in moisture, and form physical protection as well.”
7. Breathing exercises
Engaging in breathing exercises can be especially helpful if your nail biting habit is anxiety induced. Breathing exercises are well documented to combat stress and anxiety, as well as a slew of other ailments. Once you feel that pang of anxiety, or you know a particular trigger is emerging, instead of biting your nails you can center yourself mentally and emotionally by employing deep breathing.
8. One finger at a time
Slow and steady wins the race! The tried and true figure of speech is totally applicable in this case. The American Academy of Dermatology Association promotes taking a gradual approach to ending a nail biting habit by working on resisting one finger before moving on to the next, until you work your way up to the whole hand. Dr. Garshick agrees that breaking a habit slowly instead of all at once can be helpful for a lot of people.
9. Contact an expert
Sometimes we all need a little extra help. It is essential to know when a task might be bigger than just you. If a few weeks pass and you are still struggling to make progress, or you are experiencing health issues or distress, it might be time to speak to a professional. Any infections or changes to the nail should be addressed by a dermatologist, while a psychologist or counselor can help you identify your triggers and offer alternative coping strategies.
Keep your hands looking and feeling healthy
Ending a nail biting habit can do wonders for your hands. Improving the health and appearance of the hands can not only lead to increased self confidence, but also help you continue to resist the urge to gnaw on your nails and maintain optimal hand health. Whether or not you’ve kicked your nail biting habit for good, try out some simple tips to achieve healthy, hydrated, and well-kept hands and nails.
1. Try a DIY healthy manicure
There’s nothing like a little self care to help yourself feel and look your best. Try giving yourself a DIY manicure by utilizing healthy tips and tricks to avoid inflicting any damage to the nails. You can also try implementing a nail strengthener instead of a polish as the final step to help maintain the integrity of the nails.
2. Nourish your cuticles
Applying cuticle oil during and between manicures will help repair your nails and the skin around them. By nourishing your cuticles you will ensure that your nails stay strong and stay looking their best. Tip: Dr. Garshick also recommends using plain old vaseline on the surface of the nail and on the cuticles to protect and heal the nails!
3. Use hand cream regularly
Keep a nourishing hand cream by your side whenever possible to help hydrate hands and cuticles. Much like Dr. Garshick’s petroleum jelly tip, hand cream will aid in repairing and protecting dry, damaged hands, nails, and cuticles. Try one with ingredients like hyaluronic acid, ceramides, glycerin, and shea butter to get your hands in tip-top shape.
4. Keep a nail file handy
Torn and broken nails keep your hands looking less than stellar. Something as small and simple as a nail file is easy to keep around whether at home or on the go. Grab it whenever you feel bored, or have spare time to avoid jagged nail edges that tend to snag on objects and induce the urge to bite.
Stay updated on the latest science-backed health, fitness, and nutrition news by signing up for the Prevention.com newsletter here. For added fun, follow us on Instagram.
You Might Also Like
