It can be an embarrassing habit to have, but biting your nails is surprisingly common. It’s estimated that up to 20-30% of the population bite their nails, and it’s a habit that’s more prevalent in children and adolescents than adults. Fortunately, there are many ways to break the nail biting habit, and the more strategies you use, the better chance you have of quitting.
Recognize the Triggers
The first step to breaking any habit is to identify what triggers it. For instance, many people bite their nails when they’re feeling anxious or stressed. Other common triggers are boredom, hunger, or frustration. It’s also common to bite your nails when you’re doing a repetitive task, like watching television or working on a computer.
So, when you find yourself biting your nails, take a step back and ask yourself what you’re feeling in that moment. Identifying the root cause of the habit can help you to find strategies to break it.
Find Alternatives
Once you know what triggers your nail biting, it’s time to find some alternatives. For instance, if you bite your nails when you’re feeling stressed, try deep breathing, meditating, or doing some light exercise instead. If you’re bored, find something else to occupy your hands such as doodling, squeezing a stress ball, or playing with a fidget spinner.
If you’re feeling hungry, try munching on healthy snacks like carrots or celery instead. You can also keep your hands busy by taking up a new hobby like knitting or crocheting.
Keep Your Nails Trimmed
If your nails are long, they can be harder to resist biting. Consider keeping your nails short and filing them into a rounded shape. This will make them less tempting to bite.
You can also try painting your nails to make them look nicer and give yourself a reward for not biting them. Choose a color that you love and use a quick-drying top coat to make it last.
Find Support
It’s always easier to break a habit when you have support from others. Talk to your family and friends about your goal to stop biting your nails and ask them to help hold you accountable. You can also join an online support group to get advice from others who are trying to quit, or seek professional help from a mental health professional if the habit is causing you distress.
Be Kind To Yourself
Breaking any habit takes time and effort, so be patient and understanding with yourself. Don’t beat yourself up if you slip up and bite your nails—just try to be mindful of what triggered the habit and make an effort to do better next time.
Staying positive and rewarding yourself for not biting your nails can help you stay motivated. Celebrate each milestone, no matter how small, and find ways to reward yourself for not biting your nails.
Try Nail Biting Deterrents
If all else fails, there are products available to help you quit nail biting. Specialty nail polishes, sprays, and gels are designed to make nails taste bitter or bad, making them unappealing to bite.
See a Doctor
In some cases, nail biting can be a sign of an underlying medical condition such as anxiety or obsessive-compulsive disorder. If you’ve tried all of the tips above and still can’t seem to quit the habit, talk to your doctor.
Conclusion
Breaking the nail biting habit is possible, but it takes time and effort. Identify the triggers that lead to nail biting and find ways to replace the habit with healthier alternatives. Seek support from family and friends and don’t forget to be kind to yourself. If all else fails, try using a nail biting deterrent or see a doctor.