How to Stop Chewing the Inside of Your Cheeks by Tara Walker
Cheek chewing (Morsicatio buccarum)
Cheek chewing, also referred to as cheek biting, is a common habit that affects around 750 out of a million people. Habitual cheek chewing can lead to a range of health complications, both physical and psychological. The inner lining of the mouth can become inflamed, with painful sores and ulcers. In some cases, repetitive chewing causes the inside of the cheek to feel uneven which can trigger more chewing to try and smooth it out. Feelings of shame and guilt can arise, and social interaction can be impacted to cover up the behaviour from others. On this page, we will take you through the causes, risks and effective strategies to help you stop cheek-chewing and begin your flight to freedom.
Understanding cheek chewing
The reasons for cheek chewing can be really different for everyone, so what works for one person might not work for another. Some common causes include:
- Stress
- Anxiety
- Boredom
- Malocclusion (misaligned teeth)
- Tics or compulsions
Often, it can be a mixture of causes, which is why care needs to be delivered by an understanding and knowledgeable professional. There are behavioural and emotional aspects to consider and work through, as well as the individual’s awareness of the behaviour – some people chew their cheeks in their sleep or a trance-like state.
Health risks of cheek chewing
The physical side of chronic cheek chewing can be very damaging. Repetitive chewing can lead to open sores and ulcers that are vulnerable to infection, which can cause long-term damage and permanent scarring. Cheek chewing can also worsen existing dental issues such as teeth misalignment.
Effective strategies to stop cheek biting
Identify triggers
The first step towards recovery is becoming aware of what your triggers are. When you notice yourself chewing, or you have the urge to chew, note down what the situation is. Where are you? How do you feel? Did something just happen that was stressful or made you anxious? Keep a diary or use your phone to track when and why you chew your cheeks. Then, when you go into a similar situation you will be prepared for the urge to come and have a plan on how to deal with it.
Find healthy alternatives
There are some good options you can try on your own, and we suggest giving them all a go to see what works for you in each situation. It should be remembered, though, that if you have a compulsive behaviour, it is unlikely to be resolved by relaxation and breathing alone. Consider making an appointment to find help you healing from cheek chewing.
- Chewing gum: Sugar-free gum is a good way to keep your mouth occupied and feel the sensation of chewing.
- Chewable necklaces are a great swap.
- Stress balls or fidget spinners: It might seem counter-intuitive that hand-based solutions can help a mouth-based problem, but our research shows they can. Distracting yourself by squeezing a stress ball or playing with a fidget spinner can take your mind off the urge to chew, and reduce triggers like stress and anxiety. Pick up a pebble from your favourite place and tumble it in your hand in situations you might find stressful.
- Relaxation: Reduce stress and anxiety, and increase your awareness of your habit. Our relaxation recordings offer a great start for people who don’t find mindfulness easy, and apps such as HeadSpace and videos on YouTube can help you get started.
- Breathing techniques: When you feel the urge to chew, try breathing techniques such as box breathing. Breathe in for four seconds, hold for four seconds, release for four seconds, then hold for four seconds. Repeat this until you feel yourself calming. Box breathing is used to relax, relieve stress and improve focus.
Practise good oral hygiene
Preventing infections and other health complications is vital when cheek chewing is present. Brushing and flossing regularly and using antiseptic mouthwash are the best ways to do this at home. This sounds obvious, but sometimes we all need a reminder!
Specialist help for cheek chewing
If you have tried tackling cheek chewing on your own using the above techniques, consider working with a trained professional who specialises in BFRBs to help you on your recovery journey. Hypnotherapy, Habit Reversal Training (HRT), Cognitive Behavioural Therapy (CBT), and Acceptance and Commitment Therapy (ACT) have all shown success in helping people overcome cheek chewing. Our coaches are all in recovery from different BFRBs and are trained to help you recover, too.
Stay committed
Recovery won’t happen overnight. It takes time, consistency and persistence. There will be many ups and downs, so celebrate the wins and learn from the setbacks. Ultimately, commitment will see you through.
Conclusion
Cheek chewing can cause physical and psychological harm. You need to understand the causes and triggers of your habit before you can start to recover. Once you are aware of these, you can try techniques to stop the behaviour. Talking to a professional can help you if you are struggling to tackle the habit on your own, and our coaches are all in recovery themselves so they know what you’re going through and can show you there is always hope. The recovery journey is a continuous process and you will have good days and bad days, but stopping cheek chewing is possible with the right tools.
Peer reviewed 28 August 2024, update 29 August 2026