6 ways to stop biting your nails

How to stop biting your nails? One of the common “ugly” habits is nail biting. Research shows that nearly 30 percent of people do this—and most want to stop. This way, your nails look anything but beautiful, and the risk of skin infections and the transfer of bacteria and viruses also increases. That’s why we have prepared 6 ways to give up this unhealthy habit – how to stop biting your nails?

Do you want to stop biting your nails? Then follow the tips below!

The habit of biting your nails, also known as onicofagieis quite common, affecting between 20 and 30% of the population and even up to 45% of teenagers. Although there is no clear consensus on why people do this, researchers suggest some potential reasons. The habit is often associated with stress, anxiety and boredom, being considered a way to release accumulated tension or combat nervousness.

For some, onychophagia can also be a form of repetitive body-focused behavior, similar to other habits such as hair pulling (trichotillomania) or skin scratching. It is hypothesized that it may have a genetic component, as some people are more likely to develop these types of behaviors in the family. Teenagers are more likely to bite their nails, possibly due to hormonal fluctuations and emotional challenges specific to their age.

Currently, studies continue to explore the connection between onychophagia and emotional states, with the goal of better understanding how these behaviors can be prevented and treated.

From the content of the article

1. Find the cause

The first step in breaking any bad habit is to find the cause of it in the first place. Do you do this when you’re nervous, stressed, or just plain bored? It is important that you recognize these feelings yourself and then make a conscious decision so that you stop biting your nails, that is, control your hands and mouth. It also helps to do something about negative emotions: deep breathing, shifting your attention to something else or channeling your attention to music, film, conversation…

If you feel that the habit of biting your nails is difficult to control and may have deeper causes, discussing this with a specialist can be very helpful. Therapists specializing in body-focused repetitive behavior problems (such as onychophagia) can help identify the emotional or psychological causes behind the habit and develop personalized strategies to manage it.

There are effective therapeutic techniques, such as cognitive behavioral therapy (CBT), that help to become aware of triggers and replace the habit with healthier behaviors. Relaxation and stress management techniques can also help reduce the frequency and intensity of the behavior.

A psychologist or therapist can be an excellent resource for improving your control over this behavior while also providing emotional support along the way.

2. Keeping hands busy

Keeping your hands busy is an effective way to combat the habit of biting your nails. By giving yourself an activity for your hands, such as needlework, knitting, drawing, or even petting a pet, you can distract yourself from this repetitive gesture. Also, an anti-stress ball is a practical solution, especially for moments of tension at the office or stressful situations.

These activities not only keep your hands busy, but also help manage anxiety or boredom, factors that are often associated with onychophagia. An anti-stress ball, for example, can help you release tension in a healthy and discreet way. Cultivating these habits can significantly reduce the frequency with which you feel the urge to bite your nails.

3. Use of the mouth

Using your mouth is another effective strategy to avoid the habit of biting your nails, especially in times of stress or boredom. Chewing gum or eating menthol candies can help reduce the urge to bite your nails by providing an alternative that distracts you from this behavior.

For a healthier option, you can choose nutritious snacks, such as nuts, fruits or vegetables. They occupy your mouth and give you a feeling of satisfaction, reducing the tendency to put your hands to your mouth. This method is especially helpful because, in addition to distracting you from onychophagia, it can also help create a healthier ritual for calming and managing anxiety.

4. Put on gloves or bandages

You won’t be able to wear gloves and bandages in every situation, but they can be an excellent solution for the stressful moments you go through at home.

This method is considered very effective because most people start biting their nails subconsciously, but immediately realize what they are doing when their lips meet the “obstacle”.

5. Your nails should be short – or long and neat

Everyone responds differently to strategies to overcome nail biting, so it’s important to choose methods that work for you. For some, keeping nails very short helps to eliminate the available “material” for biting, thus reducing the temptation. Conversely, others find that longer, well-groomed and manicured nails motivate them to avoid this habit in order to maintain the aesthetic appearance. Investing time and money in a quality manicure can provide an additional incentive: knowing that effort and cost are at stake, the motivation to protect your nails increases.

This approach can also have a psychological impact – beautiful manicured nails contribute to self-image and the desire to keep them flawless. Choosing a vibrant color or custom style can turn your nail maintenance habit into a positive way to combat onychophagia and develop a healthy self-care ritual.

6. Apply nail polish that tastes bad

Applying an unpleasant-tasting nail polish is a simple and effective way to combat the habit of biting your nails. These special polishes have a bitter taste and are colorless, which makes them suitable for any occasion, without affecting the appearance of the nails. The unpleasant taste automatically discourages the reflex to bring your nails closer to your mouth, thus helping you to stop this unwanted behavior.

This type of polish works as a negative conditioning system: every attempt to bite your nails is met with a bitter sensation, which will gradually discourage you from repeating the gesture. It is a very useful technique especially for those who want to stop the habit but tend to do it reflexively or without realizing it.