The Perils of Nail Biting: Why you should stop and how to kick the habit by Tara Walker
Chronic nail biting (Onychophagia)
If your nail-biting causes you significant distress, it could be a BFRB. Most importantly, it complicates life and you likely feel much better when you don’t bite your nails. Nail biting is often regarded as a response to stress or anxiety – iresearch reports that up to 30% of the population bites their nails, and up to 50% of teens. However, chronic and persistent nail biting can cause physical and psychological harm. It can become more than a stress, anxiety or boredom response, it can lead to a compulsion that damages wellbeing.
Usually, nail biting begins in childhood, builds during adolescence, and then subsides more in adulthood – however, it can affect people throughout their lives. Recovery is tricky, but possible. At times it may not seem possible, and that’s where we come in. Our coaches are in recovery from chronic nail biting themselves, so can gently guide you to find your own way to manage and overcome it.
Understanding Chronic Nail Biting
Onychophagia, chronic nail biting, is a body-focused repetitive behaviour (BFRB). Distinguishing between onychophagia and ‘normal” nail biting according to the DSM-5 (the manual used to diagnose conditions) is that the behaviour causes significant distress, interferes with functioning in at least one important life domain (for example socialising or work), and the individual has tried and failed to stop many times. Chronic nail biting is sometimes present alongside other BFRBs, like hair pulling cheek biting and skin picking. It has also been associated with ADHD, separation anxiety, and tics.
Each person who experiences chronic nail biting will have different reasons, as varied as their lifestyles. Some people will do it unconsciously, while others may be hyper-focused. Common reasons for chronic nail biting include;
- Under or overstimulation
- Anxiety
- Nervousness
- Boredom
- Loneliness
- Hunger
- Medication side effects
Health risks of chronic nail biting
Chronic nail biting can cause several physical problems;
- Damage to nails and surrounding area
- Skin infections
- Fungal infections
- Mouth and tooth damage
- Stomach or intestinal infections
It can also cause a variety of psychological problems;
- Built up tension before biting
- Feelings of shame, embarrassment, and guilt
- Worries that other people will see the biting or the effects of it, and judge them
- Social distress or isolation, due to shame or an overwhelming urge to bite
Effective strategies to stop chronic nail biting
The first step to any BFRB recovery is acceptance. Simply saying “I struggle with this and could use some help” can be very healing. Standard advice suggests learning to recognise your triggers – we keep the emphasis on WHAT HELPS. Keep a diary and note down anytime you don’t bite or feel the urge to. Then reflect and think about what was happening each time. Were you bored, sad or lonely when you performed the unwanted behaviour? Did you realise you were doing it? Had you just experienced something (for example a social situation or presentation at work or school), or were about to? Use this knowledge to give you power over the urge to bite, by preparing for those situations with a few techniques you have tried and tested.
Replace nail biting with an alternative coping mechanism
Try keeping your hands busy with a stress ball or fidget spinner. Perhaps keeping your mouth busy will work better for you, using sugar-free gum or chewing necklaces.
Breathing techniques
Breathing techniques such as meditation and box breathing (breathe in for four seconds, hold for four seconds, out for four seconds and hold again for four seconds) have calming effects and may help you ride out the urge for nail biting.
Tackle nail biting in stages
Recovery is a marathon, not a sprint. It isn’t helpful to have an all-or-nothing mindset, so allow yourself to accept there will be good days and bad days. If the idea of stopping altogether is scary or making you more anxious, just start by stopping biting one nail. Then try that hand, and so on. Celebrate the win of not biting a nail for a day, a week, or a month, and be proud of yourself.
Use physical barriers
Bitter-tasting nail polish is a classic remedy for nail biting and can be effective. Practising good nail care can also be an effective biting deterrent. Other barriers like gloves and mouthguards are options that physically remind you not to bite, although they aren’t always situation-appropriate.
Seek professional help
If you feel that your nail biting is impacting your day-to-day life and you need help to overcome it, we recommend talking to a professional. Our coaches can talk you through the different therapy options, and make a plan that you feel comfortable with. Hypnotherapy and Acceptance and Commitment Therapy (ACT) are both effective ways to break habits like nail biting, and our coaches are trained in both. Make an appointment to talk to us today and we can start you on your recovery journey.
Nail biting affects a lot of people, however it can become a problem if it is chronic. Nail biting can cause physical health problems such as infection and tissue damage, and emotional distress leading to shame, guilt and isolation. Keep a diary of triggers to prepare yourself for situations where you know you will want to bite your nails. There are self-help techniques like bitter nail polish and breathing exercises, and professionals who can help by using hypnotherapy and ACT. Take small steps, and celebrate every win! Get in touch with our coaches to discuss how we can help.
Tara Walker