Liam Carter
Nail biting and picking are often associated with children, but these behaviours can extend into adulthood. While comforting to some, nail biting can damage your fingers and nails and even lead to infection. Chronic nail biting can leave you vulnerable to infection as you pass harmful bacteria and viruses from your mouth to your fingers and from your nails to your face and mouth. Nail biting and picking may be a sign of an underlying anxiety disorder, but this habit may also have other health consequences if left untreated. If you've tried different tips to stop nail biting and picking and still can't break the cycle, it may be time to see your healthcare provider for help.
Characteristics and Values
| Characteristics | Values |
|---|---|
| Identify triggers | Boredom, stress, anxiety, or physical triggers such as hangnails |
| Gradual process | Stop biting one set of nails first, then move on to another set |
| Manicures | Get professional manicures or pedicures to maintain healthy nails |
| Bitter nail polish | Apply bitter-tasting nail polish to deter nail biting |
| Keep hands busy | Replace nail picking with other habits like using a stress ball or doing something creative |
| Habit replacement | Gently touch your arms and fingertips, or use a rubber band or fidget toy |
| Cognitive behavioral therapy | Consult a mental health professional or cognitive behavioral therapist |
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What You'll Learn
Identify triggers and take a gradual approach to breaking the habit
Nail biting and picking are often associated with children, but these behaviours can extend into adulthood. It is important to identify the triggers that cause you to bite or pick your nails. This could be physical triggers, such as the presence of hangnails, or other triggers, such as boredom, stress, or anxiety. By figuring out what causes you to bite your nails, you can figure out how to avoid these situations and develop a plan to stop.
Once you have identified your triggers, you can start to take a gradual approach to breaking the habit. Some doctors recommend stopping biting or picking one set of nails first. When that’s successful, you can move on to another set of nails until you’ve stopped on both hands. For example, you could start with your thumbnails, and then move on to your pinky nails, pointer nails, or even an entire hand. The goal is to get to the point where you no longer bite or pick any of your nails.
There are also other gradual approaches you can take to stop nail biting and picking. These include keeping your nails trimmed short, using bitter-tasting nail polish, placing adhesive bandages over your fingers, or keeping your hands busy with a stress ball or another hobby. You could also try gently touching your arms and fingertips, a technique known as habit replacement, which has been found to help over half of the study participants who tried it.
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Try a bitter-tasting nail polish or natural product
If you're looking to stop picking your fingernails, one method you can try is applying a bitter-tasting nail polish or product to your nails. These products are designed to help prevent nail biting and thumb sucking by leaving a distasteful taste in your mouth. The awful taste of these over-the-counter products can help resist the urge to put your fingers in your mouth.
There are several bitter-tasting nail polishes on the market, such as Mavala Stop and No More Biting by ella+mila. These polishes typically have a strong bitter taste that can linger in your mouth for several minutes if you put your fingers near it. The taste is often compared to putting a hand sanitizer-soaked cotton ball on your tongue. While the taste is unpleasant, these polishes can be effective in helping you break the habit of nail picking.
To apply a bitter-tasting nail polish, start by applying 1-2 generous coats to your entire nail, allowing each coat to dry thoroughly. You can apply the polish directly to your nails or over regular nail polish. If you plan to use it with nail polish, follow this order: base coat, nail polish, top coat, and then the bitter-tasting polish as the last layer. Reapply the bitter polish every 2-3 days, or as needed if the bitter taste wears off. After 2 weeks, remove the polish completely and start a new application.
It's important to note that excessive use of bitter-tasting nail polish can dry out your nails. The ingredients can also irritate sensitive areas like the eyes and mouth, so avoid rubbing these areas with your polished nails. Additionally, some polishes may contain ingredients like benzophenone-3, which can have health and environmental impacts at high concentrations. Always read the ingredients list and use the product as directed to avoid any potential negative effects.
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Keep your hands busy with a fidget toy or stress ball
Nail biting and picking is often associated with children, but these behaviours can extend into adulthood. It is usually triggered by boredom, nerves, or stress. Nail biting and picking can be a result of underlying anxiety or stress, and in some cases, it can be a sign of obsessive-compulsive disorder, certain phobias, or depression.
If you are struggling with nail-picking, seeking the guidance of a mental health professional may be a good option for you. However, there are also some simple habits you can adopt to help you stop. One such habit is keeping your hands busy with a fidget toy or stress ball. Fidget toys are a great way to kick the nail-biting and picking habit. They are a productive and discreet alternative to nail-biting and picking. When you have the urge to bite or pick your nails, you can play with your fidget toy instead.
There are many different types of fidget toys available. Fidgetland, for example, offers a range of toys designed to help with nail biting. The Fidget Dodecagon is a handheld fidget cube with 12 different functions, helping to calm nerves and deal with stressful situations. The ONO Roller Black is another option, made from aircraft-grade aluminum with an attractive scratch-resistant finish. Its rollers are set on aluminum bearings to ensure smooth rolling, and its compact design makes it travel-friendly. The Fidgetland Noah is a more subtle option, consisting of two interlocking rings with a silicone band in the middle of each. It is small enough to fit into your hand or your pocket, making it perfect for use during a conference or meeting.
There are also chewable options available, such as the ARK Brick Stick, a LEGO-inspired pendant made of medical-grade plastic. It is designed with different textured surfaces on each side to provide a variety of sensory experiences. Chewable pendants are also available in different colours and toughness levels, making them suitable for both children and adults. These chewable pendants can be useful for those who bite their nails when stressed, focused, or bored.
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Get a professional manicure or pedicure
Getting a professional manicure or pedicure can be an effective way to stop picking your fingernails. A nail technician will be able to maintain your nails at a healthy length and treat hangnails, cuticles, and calluses that may be tempting to pick. The thought of ruining a manicure or pedicure that you spent money on may also be enough to deter you from picking your nails.
If you opt for a manicure, you could consider getting acrylic nails, which can make it difficult to pick your skin due to their thickness and shape. You could also ask your nail technician to recommend a bitter-tasting nail polish, which can help resist the urge to put your fingers in your mouth.
While getting a manicure or pedicure can help deter you from picking your nails, it is important to address the underlying causes of this habit. Nail picking is often associated with feelings of boredom, nerves, or anxiety. Identifying your triggers can help you develop a plan to avoid or manage these situations. If you are struggling with nail picking, you may also benefit from seeking guidance from a mental health professional, such as a cognitive behavioral therapist.
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Seek guidance from a mental health professional
If you've tried different methods to stop picking your fingernails and still can't break the cycle, it may be time to seek guidance from a mental health professional. Nail picking, or onychotillomania, can be a sign of an underlying anxiety disorder, and a mental health professional can help you understand the causes and recommend therapies or medications to help you break the cycle.
Cognitive behavioural therapy (CBT) is one type of therapy that has been shown to be effective in treating nail picking. CBT can help you identify the thoughts, feelings, and situations that trigger your nail-picking behaviour and teach you healthier ways to cope with these triggers. During CBT, you may also learn relaxation techniques to help you manage stress and anxiety, which can be underlying factors contributing to your nail picking.
Another type of therapy that may be recommended is habit reversal therapy, which is a form of behavioural therapy aimed at changing the habits or behaviours that are causing you difficulty. This type of therapy typically involves learning to recognise the urge to engage in the habit, such as nail picking, and then developing alternative responses or behaviours to replace the habit with. For example, you might try keeping your hands busy with a stress ball, going for a short walk, or engaging in a creative activity such as writing or crocheting when you feel the urge to pick your nails.
In some cases, medication may also be recommended as part of your treatment plan. Antidepressants and antipsychotics, for example, have been shown to be effective in treating nail picking in some cases. It's important to note that medication should always be used under the supervision of a qualified healthcare provider and should be combined with therapy for the best results.
If you're struggling with nail picking, don't hesitate to reach out to a mental health professional for help. They can provide you with the support and guidance you need to understand and manage your nail-picking behaviour.
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Frequently asked questions
Nail picking, or onychotillomania, is a condition in which patients repetitively pick at their nails and the surrounding areas like the cuticle. It is often associated with underlying stress, anxiety, or boredom.
Nail picking can lead to damaged nails and dry, cracked skin on your hands. It can also damage the tissue that makes nails grow, resulting in abnormal-looking nails. Chronic nail picking can also leave you vulnerable to infection as you pass harmful bacteria and viruses from your mouth to your fingers and from your nails to your face and mouth.
There are several ways to stop nail picking. First, it is important to identify your triggers. These could be physical triggers, such as the presence of hangnails, or other triggers, such as boredom, stress, or anxiety. By figuring out what causes you to pick your nails, you can avoid these situations and develop a plan to stop. You can also try bitter-tasting nail polish, adhesive bandages, or gloves to protect your nails from further picking. Keeping your nails trimmed short provides less temptation to pick.
If you have tried different techniques to stop nail picking and still can't break the cycle, it may be time to seek professional help. Nail picking may indicate an underlying anxiety disorder, and a mental health professional can provide guidance and treatment.
