If you keep biting the inside of your cheek, you can stop it by identifying what triggers the habit and using targeted strategies to break the cycle. Start by spotting whether stress, dental misalignment, or accidental chewing causes it, then use behavior changes, protective measures, and dental fixes to prevent further injury.
In this article How to Stop Biting Inside of Cheek you’ll learn why the habit starts, how to heal existing sores, and practical steps—like habit-reversal techniques, stress management, and seeing a dentist—that reduce urges and protect your mouth. Expect clear, actionable tips you can try today to get relief and make the habit less likely to recur.
Causes of Cheek Biting
You may bite your cheek because of an accidental slip, a repetitive habit tied to stress, or a dental alignment issue that makes the inside of your cheek vulnerable. Each cause has distinct triggers and treatments, so identifying which applies to you helps direct the right solution.
Accidental Cheek Biting
Accidental bites usually happen while chewing, talking, or eating quickly. A sudden movement or a hard piece of food can push your cheek between teeth.
If it occurs rarely, the injury often heals in 7–14 days with basic care: rinse with saltwater, avoid spicy or acidic foods, and keep the area clean.
Frequent accidental bites during meals may signal a coordination issue or distracted eating. Slowing down, cutting food into smaller pieces, and chewing on one side at a time reduce risk.
If bites recur despite these steps, ask your dentist to check for tooth sharpness or broken restorations that can catch the cheek.
Habitual Cheek Biting
Habitual cheek biting becomes a repetitive, often unconscious behavior you do during stress, boredom, or while concentrating. The pattern can be a body-focused repetitive behavior (BFRB) and may continue even after pain starts.
Behavioral strategies work best: keep a chewing-safe substitute (sugar-free gum), use habit-reversal techniques, or set small reminders to pause when you notice the behavior.
If stress or anxiety drives the habit, cognitive-behavioral therapy (CBT) or counseling can reduce the urge. Track triggers and times of day you bite to spot patterns.
When the habit causes open sores, seek help from a mental health professional or a dentist experienced with BFRBs.
Misaligned Teeth and Dental Conditions
Teeth that protrude, are uneven, or have sharp edges can repeatedly trap and injure the cheek. Conditions like crossbite, crowding, or broken fillings increase the chance of biting your inner cheek.
Your dentist will perform an exam and may recommend orthodontics (braces or clear aligners), reshaping sharp edges, or replacing faulty restorations to remove mechanical causes.
Nighttime grinding (bruxism) and jaw misalignment also lead to cheek trauma while you sleep. A custom night guard can protect soft tissue and teeth.
If you notice persistent ulcers, swelling, or a change in bite, schedule a dental evaluation to rule out structural causes and plan corrective treatment.
Effective Strategies to Stop Biting Inside of Cheek
You can reduce or stop cheek biting by changing behaviors, protecting tissues, and treating underlying causes. Practical steps include habit awareness, simple dental devices, stress-management techniques, and knowing when to seek professional care.
Awareness and Behavior Modification
Start by tracking when you bite your cheek: note time of day, activity, and emotions for one week. Identifying patterns helps you target triggers like chewing gum, talking while eating, or stress.
Use immediate, concrete tools to interrupt the habit. Place a small sticker on your mirror or phone as a visual cue. Use a behavioral substitute such as chewing sugar-free gum or placing your tongue on the cheek site when you feel the urge.
Practice a short, repeatable routine each time you catch yourself: stop, breathe for five seconds, and perform the substitute action. Consider keeping a brief log of each success to reinforce progress.
If the habit is automatic, set up spaced reminders (alarms or phone notifications) to check your jaw and tongue posture during the day. Over weeks, the conditioned response weakens and the biting episodes typically drop.
Dental Treatments and Mouthguards
Have your dentist check for sharp tooth edges, misaligned teeth, or dental restorations that catch the cheek. Fixing those issues often removes the physical cause of accidental biting.
Ask about a custom night guard if you bite more while sleeping or grind your teeth. A custom guard protects soft tissue and lasts longer than over-the-counter options.
For daytime protection, your dentist can fit a thin oral appliance or recommend flexible mouthguards designed for speech and comfort. These reduce soft-tissue contact with teeth without interfering with normal eating.
If orthodontic problems cause cheek trapping, discuss braces or aligners as a medium-term solution. Your dentist will estimate treatment time and expected reduction in cheek injuries.
Managing Stress and Anxiety
Recognize emotional triggers that increase biting: anxiety, boredom, and high-concentration tasks often coincide with more frequent episodes. You can reduce urges by altering the emotional load.
Adopt short, evidence-based techniques: diaphragmatic breathing for one to two minutes, progressive muscle relaxation for five minutes, and brief mindfulness checks during transitions. These lower arousal and interrupt the reflexive bite.
Replace the oral action with safe alternatives: sugar-free gum, crunchy vegetables, or a soft oral chew toy approved for adults. Keep these items accessible where you commonly bite (desk, car, bedside).
If stress persists, schedule weekly cognitive-behavioral exercises: identify thoughts that precede biting and plan alternative responses. If those steps don’t help, consider brief therapy or consult a mental health professional for habit-focused interventions.
When to Consult a Dentist or Doctor
Seek professional care if you have recurring sores, swollen or infected tissue, bleeding that won’t stop, or pain that affects eating. These signs indicate tissue damage or secondary infection requiring treatment.
See a dentist when you suspect dental causes: recent fillings, crowns, new orthodontics, or a bite change after trauma. Request an oral exam and, if needed, intraoral photos to document the problem.
Contact a primary care physician or mental health provider if the habit links to severe anxiety, compulsive behaviors, or if you suspect a neurological cause. They can assess for underlying disorders and coordinate referrals.
Bring a short habit log and photos of any lesions to appointments. Clear documentation speeds diagnosis and helps the clinician choose targeted treatments like topical ointments, dental adjustments, or behavioral therapy.
