How to Overcome Nail Biting
Nail biting, also called chronic onychophagia, is not only unsightly but potentially dangerous, with complications including viral and bacterial infections, yeast infections, and dental problems. According to Dr. Ronald Bronow, a dermatologist and assistant clinical professor at the University of California, nail biting is a coping mechanism used to relieve stress and boredom (see Reference 2). If you bite your nails, you may sometimes do it unconsciously, possibly even in your sleep. Because the habit is so deeply ingrained, breaking it is challenging but not impossible; some people require medication or hypnosis to accomplish it. With patience, some simple techniques--and, possibly, support from a doctor or hypnotist--you can exchange your short, bitten nails for healthy ones. Does this Spark an idea?
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Things You'll Need
- Camera that takes good close-ups
- Nail polish
- Nail buffer
- Cuticle oil, preferably with grapeseed
- Commercial nail biting deterrent
Instructions
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Before you go to sleep at night, use positive visualization and pleasant associations to picture yourself with healthy, shining nails. Try to see yourself in a place you like to visit, doing something you love. Picture everything, down to the clothes you are wearing, the people you are with, and, especially, your intact nails. Savor the confidence, pride and serenity this image evokes, and try to recall the pleasant image and feelings nightly.
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Break the problem into small, manageable steps by selecting one nail that you won't bite. Take a close-up picture of this nail, making sure the details are clearly visible in the photo.
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A few days later, take a picture of the unbitten fingernail. Use your favorite nail polish to give it a flawless finish; a French manicure can be particularly effective, because the white edge showcases the tip of the nail. Of course, if you are male, you may be content simply buffing and shining the nail.
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Each week, choose another fingernail that is off-limits for biting. Keep photographing and comparing the results, and pampering and grooming the unbitten nails.
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Use positive reinforcement--in the form of tangible items that you really want--to reward yourself for the growing number of unchewed fingernails. Possible incentives you might use include a meal at a restaurant you've been wanting to try, a CD, some perfume or cologne, and new clothing. You might also want to consider rewarding yourself with a new set of manicure tools, or a bottle of nail polish in a shade that appeals to you.
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Pamper your cuticles and the skin around your nails daily by using cuticle oil; made from super-hydrating grapeseed oil, this product can help relieve the nagging feeling of dryness that sometimes lead to nail biting.
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Correct possible nutritional deficiencies, and promote nail and skin healing, by eating foods that are rich in calcium and magnesium, such as cheese, milk, nuts, yogurt, tofu, and dark green leafy vegetables.
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Reinforce your resolve by using a commercial blocking formula for nail biting. Usually sold in cream or paint-on form, this product makes your nails less attractive to chew on by coating them with a harmless but bitter-tasting substance.
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If you're not satisfied with your progress, see your doctor. He may prescribe antidepressants, as well as a B-vitamin called inositol; both are used to treat nail biting. Utilize the power of your subconscious mind by undergoing one-on-one sessions with a trained hypnotherapist. Or, work with a behavioral therapist, who can teach habit reversal training, in which you replace the habit of nail-biting with something less harmful.
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Tips & Warnings
Try yoga, biofeedback, or meditation to reduce stress that leads to nail biting.
If you suspect yourself of chewing your nails in your sleep, wear gloves when you go to bed.
