• Lifestyle
• Nail Health

How to Stop Biting Your Nails for Good

Medically reviewed and edited by Maria Ablao APRN, FNP-C

Trying to quit a nail-biting habit can be a difficult and frustrating experience, especially if you feel like you’ve already tried every strategy out there.

But did you know that identifying and preventing the triggers that cause nail biting is equally as important? 

Once you understand what drives you to bite your nails, it often becomes much easier to find ways to ditch your bad habits.

In this article, we’ll take a closer look at common nail-biting triggers and five effective strategies to reduce your compulsion and promote healthier habits. 

Typical Triggers for Nail Biting 

Nail biting — also known as onychophagia — is a behavioral habit that can be triggered by various psychological and emotional states. Let’s take a closer look at these potential triggers:

Stress 

Stress is one of the most common reasons people bite their nails. 

During stressful situations, some individuals may find nail biting to be a soothing mechanism that helps them cope.

This is an unconscious attempt to relieve stress, similar to other nervous habits like pacing back and forth or fidgeting. 

Boredom

For some, nail-biting can simply be a way to pass the time. When you engage in activities that aren’t mentally stimulating, you may bite your nails purely out of boredom. 

This is a habitual response that can serve as a small distraction from the dullness or inactivity you may experience from time to time.  

Anxiety 

Similar to stress, anxiety can significantly contribute to nail-biting habits. 

It may serve as a physical manifestation of your feelings, providing temporary relief or distraction from anxious thoughts or an overwhelming environment. 

For individuals suffering from anxiety disorders, chronic nail biting can also be a prevalent symptom of their condition.

Habit 

Over time, biting your nails can become an unconscious habit.

It may start when you are young and persist into adulthood, often occurring automatically when you’re busy with other activities — such as reading or watching television. 

Habits like these are often the most difficult to break because they require conscious effort and self-awareness.  

Risks Associated With Nail Biting 

Infections 

One of the most common risks associated with nail biting is an increased chance of infection. 

When you bite your nails, bacteria, viruses, and fungi can become trapped underneath the fingernails.

These pathogens can then enter the body through small cuts and abrasions in the skin around the nail bed and cuticles. 

This can lead to painful infections — such as paronychia — or fungal conditions, which can be difficult to treat.

Dental issues 

Being a nail biter also poses several dental health risks. The habit can lead to worn-down teeth because they aren’t meant to endure constant pressure and abrasion. 

Over time, this can cause issues like misalignment, chips, or fractures in the teeth. Additionally, the pressure put on the jaw can cause joint disorders, which may impact movement.

For individuals who already have misalignments or are undergoing orthodontic treatments, nail biting can worsen these issues. 

The pressure put on the teeth during nail biting may also prolong treatment, causing additional complications. 

5 Effective Strategies to Help You Stop Biting Your Nails 

Use behavioral training techniques

There are various behavioral techniques you can implement to help curb the habit of biting your nails. These include:

• Habit reversal training (HRT): This strategy involves becoming more aware of your nail biting and replacing it with a less harmful behavior. For example, clenching your fists or placing your hands in your pockets whenever you feel the urge to bite.

• Self-monitoring: Keeping a journal or log to track when and why you bite your nails can help you become more aware of your habit. Awareness of the circumstances and feelings associated with nail biting can help you avoid or alter these triggers.

Implement physical barriers 

Putting physical barriers on your nails may prevent you from biting them and reduce the habit over time. 

These strategies could include:

• Using bitter-tasting nail polish to deter you from biting your nails

• Covering your nails with bandages to limit your access to them

Keep your hands busy 

Keeping your hands busy can help you avoid biting your nails, especially during activities where you are likely to engage in this habit — such as watching TV. Here are some ways you can occupy your hands:

• Carrying objects you can fidget with, such as stress balls, spinner rings, or something similar 

• Engaging in activities that require you to use both hands, like knitting, playing a musical instrument, or doodling 

When you keep your hands busy, you can divert your attention away from biting your nails, which could help you curb this habit.

Avoid triggers 

Identifying and managing situations that trigger your nail biting is essential for reducing this habit.

Once you are aware of what’s causing you to bite your nails, you can develop strategies to avoid these situations.

For example, you could remove yourself from the situation or ensure that you have a distraction at hand should you be exposed to a trigger. 

Practice stress management techniques

Techniques — such as deep breathing exercises, meditation, yoga, or regular exercise — can help reduce stress and anxiety, potentially decreasing the urge to bite your nails.

You can also engage in regular mindfulness practices to help improve your awareness and control or prevent nail biting over time. 

Tips on Maintaining Nail-Biting-Free Habits

Practice regular nail care

Taking proper care of your nails can help reduce the temptation to bite them and minimize your risk of infection. Nail care practices could include:

• Keeping your nails trimmed, filed, and smooth

• Regularly moisturizing your nails with lotion or cuticle oil 

• Keeping the nails clean and dry to prevent bacteria from growing underneath them

You can also opt for getting more regular professional treatments — such as gel manicures — which can help strengthen your nails and decrease the temptation to bite them.

Keep using deterrents 

If strategies like painting your nails with bitter-tasting polish have worked well for you in the past, keep using them until you’re not tempted to bite your nails anymore. 

Feel free to reintroduce deterrents if you find yourself slipping into old habits. 

Set goals for yourself 

Setting goals for yourself — such as going one week, two weeks, or a couple of months without biting your nails — can motivate you to curb your bad habit.

You can also reward yourself with something special for meeting these milestones.

Positive reinforcement can increase your motivation while helping to solidify healthier nail habits. 

When Should You See a Doctor About Biting Your Nails?

While nail biting isn’t normally a habit that requires a trip to the doctor, there are circumstances where professional help might be useful. These include:

• Experiencing persistent infections in the skin around your nails 

• Developing frequent fungal infections 

• Noticing visible damage to your teeth or gums, such as sensitivity, chips, or pain

• Having a severe nail-biting habit that impacts your daily life

• Experiencing an uncontrollable compulsion to bite your nails despite trying multiple strategies to stop 

• Nail biting that occurs alongside other repetitive behaviors, such as hair pulling or skin picking

Consulting a doctor about these issues can help you prevent serious health conditions and long-term issues.

Your doctor can recommend appropriate strategies to help you curb the habit or prescribe additional treatment options for conditions like anxiety or chronic stress. 

Where Can You Learn More About Taking Care of Your Nails?

Although you should consult your nail technician about any nail concerns, LifeMD can help if you are worried about potential underlying health issues.

Make an appointment with LifeMD today to learn more about taking care of your overall health — all from the comfort of your home.

Maria Ablao APRN, FNP-C

Maria, an experienced healthcare professional with over a decade in nursing, advanced to a Family Nurse Practitioner in 2020. Prioritizing prevention and holistic care, Maria emphasizes compassion and adopts a family-centered approach to providing care. Her passion for health and wellness is evident through her commitment to exercise and clean eating, serving as an example to others. Maria advocates for education and improving quality of life in conjunction with treatment.

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