Does anxiety have you clenching your jaw? 12 tips to help
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
From tight jaws to tension headaches, anxiety has a way of showing up in your body. Here’s why anxiety can lead to jaw clenching and 12 tips to help you find relief.
Ever get a sore jaw and not know where it came from?
Clenching your jaw is a common sign of anxiety that often flies under the radar — until the headaches, tension, or dental damage from grinding your teeth force you to pay attention. You might find yourself doing it during tense meetings, while you’re doomscrolling in bed, and even when you’re asleep.
That’s because anxiety doesn’t just live in your mind. It settles in your body, and often in your jaw. That tension can manifest day or night, showing up as jaw soreness, neck pain, tight shoulders, or a general sense of unease. For some, it feels like their body is bracing for something — like it’s constantly on high alert, even when everything seems “fine.”
The key to start feeling better is to notice and understand what’s happening. Here’s why anxiety can live in the jaw and how to gently ease that tension.
Is there a link between jaw clenching and anxiety?
Jaw clenching, or bruxism when it involves grinding your teeth, is often linked to anxiety and stress. And while it’s very common, you may not realize you’re doing it until you start waking up with jaw pain, headaches, or tension that seems to come out of nowhere.
That’s because most people don’t just clench their jaws in intense moments of panic. Even low-level, day-to-day stress can manifest physically in the body. Many people clench their jaws when they’re concentrating, texting, or just sitting in traffic, often without realizing they’re doing it. For others, it shows up in sleep, a behavior known as sleep bruxism, where clenching or grinding happens unconsciously during the night.
The symptoms can range from mild discomfort to persistent pain and may include:
Dull headaches or migraines
Jaw fatigue or tightness
Pain in the neck, shoulders, or ears
Clicking or popping in the jaw joint
Tooth sensitivity or damage
If any of this sounds familiar, anxiety might be playing a bigger role in your life than you think. Jaw clenching is often your body’s early warning system — a quiet “something’s off” before your mind catches up.
Why anxiety can trigger jaw clenching
When you’re anxious, your body activates the fight, flight, or freeze response. Your muscles tense, your breathing gets shallow, and your jaw clamps down without you even realizing it.
Your jaw is a target because it’s part of your body’s defense system. Clenching your jaw is like putting up armor. It’s your nervous system’s way of bracing for impact, even if the threat is something as ordinary as a stressful conversation.
Here are some factors that can make jaw clenching more likely or severe:
Sleep disturbances: When your brain is still processing stress overnight, your body may respond by tensing up. This can then lead to nighttime clenching.
Hypervigilance: Anxiety keeps the nervous system on high alert, and jaw clenching can be part of that guarded state.
Perfectionism and people-pleasing: If you’re used to holding everything together, chances are you’re also holding a lot of tension physically, especially in your jaw.
Suppressed emotion: Feelings like anger, frustration, or grief need somewhere to go. If they don’t get expressed, they often can land in the body, particularly in areas like the jaw and chest.
Your jaw tension isn’t random. It’s a physical echo of what you’re carrying emotionally and mentally. And while it might feel frustrating or even painful, the good news is that once you recognize what’s happening, you can begin to shift it.
How to relieve jaw clenching from anxiety: 12 tips to help you relax
Coping with jaw clenching can be frustrating, especially if you’re not even aware you’re doing it most of the time. But there are manageable ways to loosen its grip. Here are 12.
1. Check in with your jaw
Set a gentle reminder on your phone every few hours to check in with your body. When it goes off, pause for a few seconds and notice if you’re holding tension in your jaw.
If so, let it go by gently opening your mouth and wiggling it side to side. This tiny act can slowly begin to break the unconscious cycle.
💙 Take a moment to check in with yourself during this short Body Scan meditation with Tamara Levitt.
2. Breathe low and slow
Shallow chest breathing keeps you in stress mode, but deep and slow breathing can help shift you into a more relaxed state.
Inhale for four counts and exhale for six. Repeat this for a minute or two.
Here are seven other deep breathing exercises that can help calm your anxiety.
3. Unclench your jaw with gentle movement
Take a moment to massage your jaw, temples, and the area in front of your ears with slow, circular movements. Then let your teeth float apart and wiggle your jaw gently from side to side.
4. Practice progressive muscle relaxation
Tense and release different muscle groups one at a time to help relax your body and mind. Specifically for jaw tension, clench your jaw tightly for five seconds. Take notice of what that feels like — and then release completely. Let your mouth hang slightly open to feel the contrast.
Do this once or twice a day to remind your body what relaxation feels like. Check out these eight tips to help with this technique.
5. Use heat therapy
Applying a warm compress or heating pad to your jaw for 10–15 minutes can work wonders. The heat can increase blood flow, soothe tight muscles, and signal to your nervous system that you’re okay.
Doing it right before bed can help you avoid clenching your jaw while you sleep.
6. Mind your posture
When your head juts forward, it puts pressure on your neck and jaw. Reset your posture by putting your feet flat on the floor and sitting upright. Also, roll your shoulders back and tuck your chin slightly, so your ears line up over your shoulders.
This realignment helps take the pressure off your jaw and can make your whole body feel more supported.
💙 Get your body back in alignment by listening to this Posture Pause session with Jay Shetty.
7. Give your tongue something to do
When your tongue rests properly on the roof of your mouth, it discourages jaw clenching. So, rest the tip of your tongue just behind your top front teeth. Then let the rest of your tongue press lightly against the roof of your mouth, and breathe gently.
8. Explore calming rituals at night
Nighttime can be prime clenching time. To ease the tension before you rest, try doing a guided relaxation or a jaw scan by feeling your jaw and inviting it to soften. Then breathe into that space.
You could also make yourself a cup of tea and take two deep breaths right before you get into bed.
9. Ground your energy
When anxiety pulls you into the future, grounding brings you back to the present. This can calm your nervous system — and your jaw.
The next time you feel anxious, ground yourself by naming five things you see, four things you hear, three things you feel, two things you smell, and one thing you taste. Holding something and focusing on that sensation can help, too.
Read more: 18 grounding techniques to help relieve anxiety
10. Loosen up during the day
Tension can build all day, and by evening, your jaw might be aching. Counteract this by weaving in short relaxation practices throughout your day. This might include a mid-morning stretch or shaking out your hands throughout your work day
Read more: 6 best morning stretches to wake up & start the day right
11. Use a mantra or cue word
Sometimes what helps most is a soft nudge from yourself. Repeat a calming phrase like, “It’s okay to soften,” or “Unclench. Unwind.”
For more support, pair these mantras with your breath. Inhale while thinking to yourself, “Soften.” Then exhale and say, “Release.”
12. Know when to get extra support
If your jaw pain is constant, it’s more than okay to ask for help. Dentists can provide night guards, and therapists can help you address your anxiety.
Jaw clenching anxiety FAQs
Why do I clench my jaw when I’m anxious?
Jaw clenching is your body’s way of preparing for a threat — even if the “threat” is just emotional overwhelm. When you’re anxious, your fight-or-flight response is triggered, causing muscle tension throughout your body.
Your jaw, like your shoulders and neck, can then become a default holding zone for those emotions. Sometimes, clenching is conscious, but most of the time, it’s not.
Is jaw clenching a symptom of anxiety or something else?
Jaw clenching can definitely be a symptom of anxiety. But it can also be caused by other factors, like misaligned teeth, certain medications, sleep disorders, and even dehydration.
If your clenching comes alongside tension headaches, racing thoughts, or emotional overwhelm, anxiety is most likely a contributor. That said, if it’s constant, it might be time to check in with your dentist or doctor to help rule out other causes.
What’s the fastest way to relax my jaw?
The quickest way to release jaw tension is to interrupt the pattern.
To do this, place the tip of your tongue on the roof of your mouth, just behind your front teeth. Then let your bottom jaw drop slightly so your teeth are no longer touching. Take a slow, deep breath in and exhale through your mouth. As you exhale, imagine the tension melting away from your jaw.
You can also gently massage the sides of your face or yawn intentionally.
Can stress really cause long-term jaw pain?
Chronic stress can lead to persistent jaw clenching, which over time can result in ongoing pain, inflammation, and even temporomandibular joint disorder (TMJ or TMD).
TMJ involves dysfunction in the jaw joint and surrounding muscles, and it can cause popping, clicking, difficulty chewing, and even pain radiating to your ears, neck, and shoulders.
The longer your clenching goes unaddressed, the more likely it is to create structural or muscular issues, so early awareness and intervention matter.
How do I stop clenching my jaw while I sleep?
A good way to stop clenching while you sleep is to start by creating a wind-down routine that signals to your nervous system that you’re safe. Gentle stretches, a warm compress on your jaw, and screen-free time before bed can all help.
If you’re still waking up with jaw tension, a custom night guard from your dentist can also help protect your teeth and reduce strain.
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