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What is it? -

Nail-biting, also known as onychophagia, is when someone bites or chews on their fingernails, often as a habit. Pathological or severe uncontrollable nail-biting is the most common body-focused repetitive behavior (BFRB).

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Stopping is difficult -

Experts aren't sure why some people engage in body-focused repetitive behavior, but there are five known triggers: sensory, affective (emotions,) cognitive, motor, and setting.

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Childhood -

Nail-biting often emerges in children around three to four years old. Some children grow out of it as they age, others carry the habit into adulthood.

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Stress -

Nail-biting can occur when someone is stressed, as the repetitive behavior helps people cope with challenging emotions.

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Boredom -

Many people get the urge to bite their nails when they're feeling bored, as the behavior provides stimulation.

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Habit -

Nail-biting becomes a habit over time, even when there is no specific trigger.

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Shame -

Nail-biters may feel ashamed of their habit and avoid social situations out of embarrassment, or experience anxiety related to the appearance of their nails.

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Physical damage -

Nail-biting can cause sore, red, or infected nails, and may damage the cuticles. Those who swallow the bitten nails may also be at risk of stomach or intestinal infections.

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Teeth damage -

Nail-biting can transfer dirt and germs to the mouth and lead to gum disease. The friction of the teeth grinding against the nails can also gradually wear away enamel, or cause the teeth to crack or chip.

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Bandages -

Physical barriers like bandages or gloves can be a good way to deter nail-biting. Wearing bandages over the fingertips can prevent direct access to the nails.

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Find a hobby -

Engage in an activity that keeps your hands busy, like knitting, drawing, or crafting, to distract from biting your nails.

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Bitter nail polish -

Bitter nail polish has an unpleasant yet harmless taste, which helps prevent nail-biting.

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Stress management -

If stress triggers your nail-biting, practicing relaxation techniques such as deep breathing, meditation, or yoga may be beneficial.

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Visualization techniques -

Visualize healthy nails and a life free of nail-biting every time you get the urge to put your fingers in your mouth.

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Regular exercise -

Regular exercise can reduce stress and improve focus, decreasing the urge to bite your nails.

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Create a support system -

Share your goal of stopping nail-biting with friends or family. They can help you stay accountable and offer encouragement.

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Regular manicures -

Some people look for imperfections in their nails and bite those imperfections. Regular manicures keep nails trimmed and clean, reducing the urge to bite them.

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Replace the habit -

When you feel the urge to bite your nails, try engaging in a different behavior, such as squeezing a stress ball.

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Chewing gum -

Keep your mouth occupied by chewing gum, and you may find that you curb the compulsion to bite your nails.

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Keep your nails short -

Keep your nails short and filed, so you'll have less of a nail to bite (and the less satisfying it will feel if you do bite them). 

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Set reminders -

Use sticky notes around your home or phone alerts to remind yourself to avoid biting your nails.

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Journaling -

Write down your thoughts or feelings when you have the urge to bite, to understand the triggers.

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Seek support groups -

Join online forums or support groups for those trying to stop nail-biting, to share tips and connect with others who struggle with the habit.

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Gradual reduction -

Try taking a gradual approach to breaking the habit. Start by not biting the thumbnails first, then move on to the other nails.

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Keep your hands moisturized -

Keep your hands regularly moisturized with lotion or use oil on your cuticles, as dry, rough skin can lead to picking and biting.

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Nail extensions -

Acrylic or gel nail extensions can be applied to bitten nails, providing the surrounding skin is not swollen or broken. The extensions make your natural nails inaccessible to bite.

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Set realistic goals -

Set achievable goals and maintain realistic expectations for yourself, to keep motivated. Perfection isn't the goal; progress is.

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Seek professional help -

If nail-biting is causing significant distress or physical damage, consider seeking help from a therapist. Cognitive behavioral therapy (CBT) can be effective in addressing compulsive behaviors.

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Celebrate progress -

Breaking a habit isn't easy, so celebrate your progress and accept relapses are part of the process. Taking progress photos of your fingernails is a great way to track your journey.

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Time -

While there isn't a fixed timeline for how long it takes to break a habit, research suggests it might take anywhere from 18 to 254 days. So be patient, and accept that it will take time.

Sources: (UCLA Health) (WebMD) (Calm) (Healthline)

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