How to Stop Clenching Jaw from Stress
Jaw clenching, also known as bruxism, is a common condition that refers to the involuntary grinding, clenching, or gnashing of teeth. While it can happen at any time of the day, it often occurs subconsciously during sleep or in response to stress during the day.
This article aims to explore the causes of jaw clenching and provide practical solutions on how to stop clenching jaw from stress. It will include a range of techniques, including mindfulness and deep breathing, muscle relaxation, warm compresses, and lifestyle changes.
Causes of Jaw Clenching
Stress is considered the primary cause of jaw clenching. When we are stressed, our bodies release chemicals that cause muscle tension throughout the body, including the jaw muscles. Unresolved stress can lead to chronic jaw clenching.
Other causes of jaw clenching include misaligned teeth or jaw, medication side effects, and sleep disorders such as sleep apnea.
Mindfulness and Deep Breathing
Mindfulness and deep breathing are techniques that can help reduce stress and improve overall wellbeing. Mindfulness involves paying attention to the present moment without judgment, while deep breathing involves taking slow, deep breaths.
Practicing mindfulness and deep breathing can help reduce muscle tension, including in the jaw muscles. Some specific techniques for practicing mindfulness and deep breathing include:
- Progressive muscle relaxation: starting from the toes and working up to the jaw, sequentially tense and release each muscle group, taking deep breaths in and out as you do so.
- Mindful breathing: focus on your breath, inhaling and exhaling slowly, and feeling the sensation of air moving in and out of your mouth or nose.
Muscle Relaxation Techniques
Muscle relaxation techniques aim to reduce muscle tension and promote relaxation throughout the body. These techniques can be particularly helpful in reducing jaw clenching tendencies.
One technique is Progressive Muscle Relaxation (PMR), which involves tensing and releasing muscles in a sequence to promote body relaxation. You can practice PMR by lying down or sitting in a comfortable position, tensing your jaw area for a few seconds and then relaxing it while taking deep breaths. Another option is practicing specific yoga poses that stretch and release tension in the jaw and facial muscles.
Facial exercises such as jaw stretches can also help in relieving tension in the jaw. You can do this by opening your mouth as wide as you can and holding the pose for a few seconds before closing your mouth gently. You can repeat this as necessary to release tension.
Warm Compresses
Warm compresses can help to alleviate tension in the jaw as well as reduce pain and inflammation. A warm compress encourages blood flow to the area and relaxes muscles. You can make a warm compress at home by soaking a towel in hot water, wringing it out, and holding it against the jaw area for 10-15 minutes. Repeat this several times throughout the day for optimal relief.
Avoiding Chewing Gum
Chewing gum is often a culprit for those suffering from jaw clenching. The constant movement of the jaw when chewing gum encourages the jaw muscles to stay active, leading to tension and clenching. Avoiding chewing gum can help to eliminate this problem and promote relaxation in the jaw muscles.
Limiting Caffeine and Alcohol
Caffeine and alcohol can both contribute to jaw clenching tendencies. Both substances can alter sleeping patterns, leading to less restful sleep, and therefore, increased muscle tension throughout the body, including the jaw muscles. Limiting your intake of caffeine and alcohol can help to reduce this tension.
Seeking Professional Help
In cases where jaw clenching is severe or occurring alongside other symptoms such as headaches and jaw pain or interfering with daily life, it is advisable to seek professional help. You can consult a dentist who specializes in jaw disorders, or your primary healthcare provider.
Conclusion
Jaw clenching can be uncomfortable and even painful, but there are a range of techniques that can help. Practicing mindfulness and deep breathing, muscle relaxation techniques like PMR and facial exercises, and warm compresses can all help alleviate tension in the jaw muscles. Through limiting caffeine and alcohol and avoiding gum chewing, you can minimize triggers for jaw clenching. If the problem persists, it is advisable to seek professional help.
