Do you bite your nails when stressed? 9 tips to break the habit
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
If you chew on your nails when you're stressed out, you're not alone. Explore the causes behind nail biting, including stress, and 9 tips to help you kick the habit.
So often stressful situations come up in our lives that we’re not prepared for. Is there anything more stressful than your boss suddenly asking you to eloquently summarize what you’ve been working on lately and you’re not even fully awake yet?
In moments like this, your whole body can go into a panic and some folks find comfort in biting their nails. It’s a habit that many of us move to when we’re stressed, bored, or maybe even anxious. And while it might feel good in the moment, it can very quickly lead to hangnails, ingrown nails, and sore fingers. Ouch! None of that is ideal, but thankfully, there are some manageable ways that can help us break this habit.
Does stress cause nail biting?
If you’re a nail biter then you may bite your nails for a whole bunch of reasons. Maybe you just lost your nail file or nail clipper and wanted to be proactive. But usually one of the main and most common triggers for nail biting is stress.
When biting your nails becomes a type of body-focused repetitive behavior (BFRB) this is known medically as onychophagia. And this type of subconscious habit usually develops as a way to cope with uncomfortable emotions like stress, anxiety, or boredom.
Why does stress lead to nail biting?
When your body’s stressed, it releases stress hormones and this hormonal shift causes you to feel tension and restlessness. This can naturally make you want to release that tension, or at the very least distract yourself from all that emotional discomfort.
This is partly why so many of us end up biting our nails. Here are three reasons why some people turn to nail biting when they feel stressed:
It feels soothing: When you bite your nails, this can create a temporary sense of relief or calm, even if it’s only for a moment.
It’s a distraction: The physical act of nail biting can help divert your attention from the emotional or mental stress you’re experiencing.
It’s a habit: For many, nail biting begins when you're a kid as a way to self-soothe. Over time, this can become a reflexive behavior that helps you to deal with life’s challenges.
What are other common triggers for nail biting?
While stress is the most common trigger, that doesn’t mean it’s the only reason you’d bite your nails. A lot of times, this habit is a signal that your mind and body are trying to manage other tricky emotions and this is just its way of dealing with it.
If you don’t think stress is the reason why you’re biting your nails, here are three other common triggers that could cause you to bite your nails:
Boredom: You might bite your nails just because you want something to do with your hands or it’s a way to pass the time.
Focus: You might do it as a way to help you concentrate when you’re doing certain tasks like studying or problem solving.
Perfectionism: You might bite your nails because you have perfectionist tendencies, and this habit might be a way to help you cope when you’re feeling frustrated.
Is nail biting harmful?
Most likely, nail biting isn’t going to put you in immediate danger or cause you to necessarily live a shorter life. But it can reinforce stress cycles and lead to some pretty annoying physical and emotional consequences.
If you’re constantly leaning on this habit, you could get damaged nails, irritated skin, sore cuticles, and maybe even infections. While it might be comforting now, it could eventually lead to you feeling embarrassed and self-conscious about the state of your hands later.
How common is stress-related nail biting?
Biting your nails when you’re stressed probably happens to more people than you think. According to research, about 20–30% of the population bites their nails regularly. And it doesn’t just affect one part of the population, it really can affect people of all ages.
But children and teens usually have slightly higher rates than most everyone else. Studies show that up to 45% of adolescents bite their nails at some point or another. This could be because they feel a lot of academic pressure, social challenges, and even hormonal changes.
Also it's not uncommon for people to keep biting their nails in adulthood. Or if they do kick the habit, it’s very common for adults to go back to nail biting when life gets stressful. A lot of adults aren’t even aware they’re doing it until they notice side effects like shortened nails and sore cuticles.
How to stop biting your nails: 9 stress-reducing tips to break the habit
Wouldn’t it be so nice if we could snap our fingers and suddenly stop biting our nails? Unfortunately—and frustratingly—life doesn’t work that way. But breaking this habit is absolutely possible. It just will take some time, so be kind to yourself along the way as it’s a process. You got this. To help you out along this journey, here are nine stress-reducing tips that you can try.
1. Practice mindfulness
When you’re in the thick of your nail biting habit, you might not even notice you’re doing it. Mindfulness can help you pause and become more aware of your actions.
When you’re feeling stressed or bored and you want to go for your nail, try to take a moment to breathe deeply and check in with yourself. This can interrupt the cycle and help you choose a healthier response.
You might also consider keeping a journal to keep track of your patterns and triggers. It’s okay if you don’t know how you’re feeling when you notice you’re biting your fingers. Just write that down. The important thing is that you’re becoming aware and to not judge yourself.
2. Keep your nails short and groomed
Try to remove temptation as much as possible. So aim to keep your nails well-trimmed. Also consider keeping a nail file or clipper nearby so you can deal with breaks, splits, or snags when they happen.
For added protection, consider applying a clear, bitter-tasting nail polish (You can get this from most drug stores.) This polish is specifically designed so that if you put your fingers in your mouth, the unpleasant taste on your nails can help remind you not to bite them.
You could also treat yourself to a professional manicure to pamper yourself. It’ll make your nails look polished and neat and technicians specialize in removing hang nails and trimming cuticles so there’s nothing for your teeth to grab hold of. Bonus? Spending the money on a mani might make you more motivated to protect your nails.
💙 Listen to Lama Rod Owens’s Radical Self Care series if treating yourself is a bit hard for you.
3. Address your stress
If stress is the reason you’re biting your nails, tackling the root causes can make a big difference. Start by trying to identify what’s causing you stress. (And if you’re struggling in that department, consider talking to a therapist. They might be able to help you out.)
Once you’ve identified your triggers, try to take active steps to manage them by doing stress-reducing techniques like working out, meditation, or deep breathing. This can help lower your stress levels. Start by exploring these 10 types of breathing exercises.
💙 If you’re needing a bit more guidance on how to manage stress, check out the Stress and Burnout Support series with Dr. Aditi Nerurkar.
4. Use fidget tools to keep your hands busy
Nail biting can sometimes be a response to restlessness. If this is the case for you, having something else to do with your hands can really help to redirect your energy. Keep a small fidget toy nearby, like a stress ball, fidget spinner, squishy toy, or putty. These items can help keep your hands busy and away from your nails.
If you don't have anything nearby when you get the urge to bite your nails, use what you have around you. Maybe tap a pen or do some doodling.
5. Use physical barriers
Make it easier on yourself by putting something in the way of biting your nails. If you’re at home try wearing gloves or use adhesive bandages on your fingertips. This way if you go to put your nail in your mouth, you have one extra step stopping you from biting.
If you have more of an oral fixation, trykeeping your mouth busy by chewing on some gum or snacking on some crunchy foods like carrots or celery.
6. Set small, realistic goals
Trying to get rid of the habit overnight can be an easy recipe for failure. Instead aim for milestones that are slow and steady. One easier goal you could start with is to aim to not bite your nails for just one day.
If not biting your nails for one day is too tough for you, consider a smaller goal. Try to not bite your nails while watching your favorite episode of TV.
7. Reward yourself
Quitting a habit can be incredibly difficult. So give yourself credit for powering through and celebrate your achievements — even if they’re only small steps forward. Positive reinforcement can help you stay motivated and can help you stay focused on your goal. (Here are eight tips to help you focus if that’s not your strong suit.)
When you make progress, celebrate with a fun treat. Buy a new nail care product, or indulge in something that makes you happy like a new book, a bouquet of flowers, or your favorite coffee or tea beverage.
8. Try a “future you” visualization technique
Leverage the power of your imagination. This can help you align your actions with the result you want to get to. So, take a quiet moment, close your eyes, and imagine your ideal nails strong, smooth, and healthy. Then picture yourself proudly showing off your hands in public, maybe even waving confidently hello.
If visualizing the “future you” isn’t enough when the urge strikes, add something physical to anchor this image in your mind, like pressing your fingertips together for a few seconds or clenching your fists together. This can help your hands to stay busy for a little bit longer until the urge passes.
9. Reach out to an expert
If you’ve tried a couple different strategies and you’re still finding it hard to kick the habit, consider talking to a therapist. They might be able to help you understand the underlying reasons for your habit and also help recommend some coping techniques that can help you manage your stress.
They also might be able to help you develop some alternative behaviors to replace nail biting.
If your nail biting’s tied to severe anxiety or other bigger issues, talk to a licensed doctor. They might be able to recommend medication that can help reduce your anxiety.
Nail biting FAQs
Is nail biting genetic?
There isn’t a specific gene that causes nail biting. But there is evidence that it can run in families. This could be because of a combination of genetic predispositions and learned behaviors. One reason could be because children sometimes like to mimic their parents’ habits.
Some studies suggest that nail biting could be linked to certain personality traits, like perfectionism, impulsivity, or someone who has a higher tendency for stress. And since these traits can also be inherited, it might explain why nail biting appears to cluster within families.
But usually, the habit itself is often because of environmental and emotional triggers, like being stressed or being bored.
What are the health risks associated with nail biting?
While nail biting most likely won’t cause you major harm, it can still have several health consequences. One of the bigger risks that can happen when you bite your nails is that you can potentially introduce bacteria and germs into your system.
When you put your finger in your mouth, you’re possibly transferring tons of harmful pathogens into your body from all the surfaces you just touched. And this can really increase your risk for colds.
Also, prolonged nail biting can damage your nail bed and the skin around it. This can lead to soreness, redness, or even infections. And in some cases, chronic nail biting can result in permanent damage to the nails by causing them to grow irregularly or become deformed.
Over time, the habit could also lead you to having dental issues like chipped teeth and misaligned bites.
Can nail biting lead to permanent nail damage?
If you bite your nails chronically, this can cause lasting damage to your nails and can injure your nail bed, which is the delicate skin beneath your nail plate. And if you bite your nails enough times, this can cause your nails to grow back unevenly, become brittle, or even cause your nail to stop growing altogether.
Also, severe nail biting can damage your cuticle, which is the protective barrier at the base of your nail. This can increase the likelihood of you getting infections from bacteria or fungi. And in some cases, it might even lead to permanent deformities, like pitted or misshapen nails.
Are there any medications that can help stop nail biting?
Unfortunately, there’s not a specific medication that’s designed to stop nail biting. But if you bite your nails because you’re stressed, anxious, or experience obsessive-compulsive tendencies, then there are certain medications that might be able to help.
If your nail biting’s linked to severe anxiety or an obsessive-compulsive disorder (OCD), it’s important to talk to a doctor or mental health professional. They might be able to help recommend treatments, like medication or therapy.
But medications should typically be used as a last resort. And they usually work best when combined with behavioral strategies that can help you manage the habit.
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