December 11th, 2024
Nail-biting…..it's a habit many of us pick up without even realizing it. Whether it starts as a way to cope with stress, boredom, or just out of pure habit, it can be surprisingly hard to break. One minute you're deep in thought, and the next, your fingers are in your mouth. Sound familiar?
For some, nail-biting is a mild annoyance. For others, it can lead to sore fingers, damaged nails, or even embarrassment in social situations. The good news is, like any habit, nail-biting can be overcome with the right strategies and a little patience.
Let’s begin to explore why we bite our nails, the impact it can have on mental health, and actionable tips to help you finally kick the habit. Ready to reclaim your nails? Let’s get started!
Do you bite your nails? If so, you’re not alone. It’s hard to know how many of us actually participate in this habit, mostly because there are variances among individual habits. Some people bite occasionally, others bite regularly, and others bite obsessively.
However, Joseph Stromberg of Voz. Com states that “small-scale studies indicate about 20 percent or so of adults bite regularly - which would suggest millions of Americans do it”. When put in perspective, that’s a lot of us! So why are so many of us chewing away?
It turns out --- many of the reasons that we are biting away at our nails are due to a variety of mental health issues we are coping with. Nail-biting is merely a way that we are distracting ourselves from some of the daily difficulties we are dealing with. It’s no surprise, people tend to distract themselves from daily difficulties by turning their attention away to something other than the problem, thus developing unhealthy habits, such as nail biting.
Stress - Anxiety - Anger
Stress, Anxiety, Worry, and fear are not only common, but a natural part of being human. When we are constantly concerned or distracted by our thoughts regarding issues going on in our lives, we find ways to cope. Nail biting is one of the habits that people can develop as a way to find calmness amongst the chaos they feel they are surrounded by.
Depression
According to the Depression and Bipolar Support Alliance, “major depressive disorder affects approximately 14.8 million American adults, or about 6.7 percent of the U.S. population age 18 and older, in a given year”. This staggering statistic can lead to some explanations as to why those who are suffering from depressing thoughts and emotions find the need to self-soothe, for some they find this nail-biting.
Boredom
It may not be categorized as a mental health concern, however, boredom is something that all humans face at some point in their lives, often daily. When we are lacking creativity or drive, we find ourselves lost. This sense of self-loss, or boredom, forces us to find things to do -- to stay active and alert. Enter, nail-biting.
Obsessive Compulsive Disorder (OCD)
Obsessive-Compulsive Disorder is a condition where a person experiences constant thoughts (obsessions) and behaviors (compulsions) that are repeated over and over. For those suffering from OCD, nail-biting could perhaps be one of those repeated behaviors, but it could also be the result of stress-related to other compulsions. Head to our blog "What is OCD? Your Expert Guide" to learn more.
Perfectionism
Studies show that nail-biting could be the result of those who are seeking perfectionism in their lives. One of these studies, which was published in the Journal of Behavior Therapy and Experimental Psychiatry and led by Dr. Kieron O’Connor, found that people who tend to strive for perfection put excessive amounts of pressure on themselves to not only work hard but to over-excel and exceed the expectations of others. Being a perfectionist can lead to:
Nail-biting is one way that perfectionists tend to cope. As noted in this study, Dr. O’Connor states that as far as treatment, “we look at all the thoughts and behaviors present in situations at high risk for the habit and change them through cognitive therapy to more resemble the thoughts and behaviors in low-risk situations”.
For the most part, yes, nothing “good” comes out of nail biting in the long run. It is a short term coping mechanism that can develop into a nasty habit, nail biting is known to be a universal coping behavior. As a result, some people may experience further thoughts and emotions as a reaction to their nail-biting habit. Some of these may include:
How to Stop Biting Nails
It is evident that nail-biting can be either and/or both the cause and the result of mental health concerns. Hence, it is important that we develop healthier habits as a means to deal with these issues. Here are some ways you can begin to stop biting your nails:
Identify your triggers
Figure out what is the reason you bite your nails, this may be easy or hard to identify. Whether it's anxiety or boredom, being able to identify where the habit is developing from is always the first step to quitting. Talking to a mental health professional like a therapist can help you identify the root cause of your nail biting.
Take care of your nails
Go out and get yourself a manicure. If you are not used to spending the time or money on this luxury, that’s OK, as a matter of fact, that’s great. By giving your nails some loving attention yourself with an at-home manicure, you may start to notice the beauty in your hands and not want to disrupt that by biting your nails.
Keeping your nails short and neatly trimmed will make them harder to bite and less tempting. Consider using clear nail polish to keep your nails looking and feeling great. There are even special nail polishes with a bitter taste that can deter you from biting your nails. These are safe to use and can act as a powerful reminder whenever you bring your fingers to your mouth.
Find a Support System
Reaching out to friends and family is an effective way of creating a circle of support for yourself. Being surrounded by others who can hold you accountable is prime in breaking a habit. If you do not have anyone close who can support you, reach out to a professional. You can also look for a support group!
Alternative Healthy Habits
There are plenty of other habits that you can develop in place of nail-biting. Identifying what works for you might take some time and be a game of trial and error. Some alternative ideas might include conscious breathing, meditation, yoga, having a fidget ring, or even something as fun as doodling.
Be Patient
Be kind to yourself. Acknowledge that what you are doing is hard. Whether you are a long-time or recent nail-biter, breaking a habit is not always easy. If you fall back, that’s alright. Give yourself some credit and acknowledge the progress you are making.
Commit
Easier said than done, right? This step can be the hardest, as it is for most habits trying to be broken. Remind yourself of your hard work every day, even multiple times a day. Stick to your plan to quit and know that you can do this! Try keeping a journal to document your journey and keep yourself accountable. You can even establish a reward system for yourself to help you stay committed as you progress through breaking your nail biting habit.
If nail-biting feels uncontrollable or is tied to deeper emotional challenges, consider reaching out to a therapist. Therapy can introduce effective tactics such as Cognitive-behavioral therapy (CBT) as part of your treatment plan to break a bad habit and manage anxiety. Clarity Clinic offers the best therapists in Chicago who specialize in treating conduction such as nail biting, anxiety, stress, perfectionism, and more!
If you find that a mood disorder is at the root of your nail biting habit and need more support than a weekly therapy session or online therapy session can provide, not to worry. We have the leading partial hospitalization program (PHP programs), intensive outpatient program (IOP programs), and virtual intensive outpatient program (virtual IOP programs) in Chicago to help you get the extra support and care you need.
Book an appointment with a mental health therapist near you to begin your journey to ending nail biting and taking control of your mental health!
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