What Triggers Nail Biting—And How to Stop

Medically reviewed by Amelia MacIntyre, DO

If you find yourself biting your nails, you're far from alone. It's estimated that up to 30% of people have this habit. Occasional nail biting is typically harmless, but chronic or constant nail biting (known as onychophagia) can be a more serious issue.

Chronic nail biting can be a difficult habit to break and it can come with a few negative health consequences, like infections and dental issues. Luckily, there are a few methods to stop chewing on your nails for good.

What Causes Someone to Start Nail Biting?

Nail biting is a habit that's typically formed in childhood and may continue into adulthood. Whether it's a conscious or unconscious habit, there are a variety of reasons that can contribute to the start of nail biting, including:

• Genetics: Some people may be up to four times more likely to develop a nail biting habit if they have a family history of onychophagia, especially if the history comes from both parents.

• Behavioral response: Body-focused repetitive behaviors like nail biting can happen as a response to stress or boredom, and can bring tension relief. For example, experiencing stressful circumstances at home or school can trigger this habit, typically as a form of self-soothing during childhood.

• Mental health condition: Studies show that having anxiety, depression, obsessive-compulsive disorder (OCD), or another psychiatric condition may be the cause of a compulsive nail biting habit.

Experts have also identified potential risk factors that may increase the chances of nail biting. These include pacifier use and extended bottle feeding as an infant, but more research is needed to confirm those theories.

Risks of Nail Biting

Chronic or frequent nail biting can impact the look of your nails, making them shorter and jagged. The habit also comes with a few potential negative health impacts.

Nail biting can cause damage to the tissue of the nail bed, which can alter the way your nails grow. Over time, it can change the appearance of the nails, which could result in abnormalities like black or brown discoloration or dents on the nail beds.

Chewing on your nails can also involve the cuticle and skin surrounding the nails, making the area raw and sore. This creates an environment where germs can easily be transmitted from your mouth to your fingers and vice versa, which could lead to a skin or stomach infection.

Nail biting can also impact your teeth and overall dental health. Studies show that teeth can become chipped and crowded due to repeated pressure from biting down, and in some cases, the gums can become inflamed.

How To Stop Biting Your Nails

If this is your first time trying to kick the habit, there are some potentially useful ways to discourage nail biting. Here’s what experts generally recommend:

• Wearing gloves. Consider donning a pair of gloves—especially in the winter time— to keep your nails covered and out of reach. If gloves aren’t appropriate for the weather, you can also try covering the nail area with tape or stickers to prevent biting.

• Using nail-biting polish. Drugstores sell bitter-tasting nail polish over-the-counter (OTC) that makes your nails taste awful, discouraging you from biting. The formula is safe to consume even though it may not taste like it.

• Getting manicures. Routine nail care to keep your nails trimmed short and presentable may make it less likely that you’ll bite them.

• Swapping nail biting for another habit. Each time you get the urge to bite your nails, consider replacing the habit with a different physical action like sipping water or using your hands to play with a stress ball. A recent study also found making circling motions on your arms or fingertips instead of biting could cut down on this compulsive habit.

• Identifying and managing your nail-biting triggers. Whether physical (like seeing a hangnail or dry cuticle) or psychological (like being bored, stressed, or anxious), it might be useful to figure out which types of scenarios prompt you to start biting. From there, you can either try to avoid the triggers or make a conscious attempt to stop reacting to them.

How To Care for Your Nails

Caring for your nails by keeping them clean and well-manicured can help prevent nail biting—and the risks that come with it. You don’t have to spend a lot of money or time, either. Proper hygiene for strong and healthy nails can start and be maintained at home.

Keeping your nails trimmed shorter can reduce the temptation to bite, and shorter nails tend to stay cleaner and are less likely to break off or become bothersome. Try trimming your nails after the shower as they may be easier to cut after they’ve softened from the warm water. Once they've dried, you can smooth out any rough edges with a nail file. Make sure to run the file in the same direction rather than filing back and forth repeatedly, which can weaken nails.

It’s also a good idea to keep your hands off of the cuticles. If you experience a hangnail or loose cuticle, try not to bite it off. Instead, wash your hands with soap and water, then use nail clippers to gently trim off the excess skin. The cuticle skin helps protect the nail root, so it’s typically best to avoid cutting or pushing back the cuticles on your own. You can go to a licensed nail technician, who knows how to remove excess cuticle skin safely.

Just like the skin on your body, your nails need to be moisturized—especially when the air is dry. Because dry, brittle nails can easily split, keeping them moisturized helps nails stay flexible but strong. Experts recommend applying lotion to the nails right after the shower or after washing your hands.

You should also make sure to dry your hands completely after washing them. If nails stay wet for a long period, they can develop an infection.

When To See a Healthcare Provider

If you can't break your nail-biting habit or if you think you've developed a nail or skin infection as a result, it's best to see a healthcare provider for help.

A provider will look over your medical history and ask questions about your symptoms. They'll also perform a physical examination to check out the nails and surrounding skin. The provider might order lab work if they identify or suspect an infection.

From there, they can make a diagnosis. For example, you may be experiencing a physical condition affecting the nails like psoriasis (a skin condition that can cause nail abnormalities), melanoychia (nail discoloration), or onchomycosis (nail fungal infection). In these cases, the healthcare provider may refer you to a dermatologist (a healthcare provider who specializes in skin, hair, and nail disorders). While treatment depends on the exact diagnosis, it may include prescription medication to clear an infection or other topical nail or skin treatments.

If the provider concludes that your nail biting is a body-focused repetitive behavior (BFRB), they may refer you to a mental health professional, such as a psychiatrist. BFRB is a clinical term for a compulsive motor habit, like nail biting, hair pulling, or skin picking. You may meet the criteria for onychophagia (chronic nail biting) if you've repeatedly and unsuccessfully tried to stop or slow down your nail biting behavior despite a negative impact on your quality of life.

In these cases, you may need cognitive behavioral therapy (CBT) to help identify the underlying thought patterns that are triggering the nail biting. Once you identify these thoughts, you can work with the mental health provider to replace them with more helpful ways of thinking. In some cases, your psychiatrist may suggest antidepressant medications like selective serotonin reuptake inhibitors (or SSRIs) to help with impulse reduction.

A Quick Review

Nail biting is a common habit that can potentially lead to negative health effects, including nail and skin abnormalities, infections, and dental issues. Often triggered by stress, nail biting can sometimes be stopped with tactics like proper nail care or bitter-tasting nail polish. If the habit becomes chronic or severe, a healthcare provider may offer prescription or behavioral treatment options.

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