Bruxism is a condition that affects about 13% of adults, according to the National Library of Medicine. Bruxism occurs when you clench or grind your teeth, with the majority of people experiencing it during sleep. This condition can damage your teeth and impact your oral health.

Stress can be a contributing factor to teeth grinding. Fortunately, there are techniques you can use to reduce stress and, along the way, manage your bruxism and protect your dental health.

The Connection Between Stress and Bruxism

Although bruxism can have other causes, one of the most common reasons it occurs is as a result of stress.

When you experience stress, your body enters fight-or-flight mode, which causes many physical changes, including pupil dilation, faster breathing, and muscle tension. The muscles in your jaw become tense as well, leading you to grind your teeth without even realizing it.

Bruxism may quickly lead to dental issues that can put your oral health at risk. You put a lot of pressure on your teeth when you grind them, wearing them down and potentially causing chips or cracks that weaken them. To help avoid these types of issues and maintain a healthy smile, turning to stress-reduction techniques can help.

7 Stress-Reduction Techniques to Manage Bruxism

Incorporating stress-reduction techniques not only helps you avoid dental damage, but it also improves your mental health. Here are seven key stress-reduction techniques that can help you effectively manage your teeth grinding.

1. Relaxation Techniques

Relaxation techniques include everything from breathing exercises to yoga. Breathing exercises are well known for being able to lower blood pressure and heart rate, making them a good choice to perform right before bed.

Meditation allows you to release your worries about the future and focus on the sensations you’re experiencing in the present moment.

2. Physical Exercise

Regular physical activity helps with many mental health concerns, including stress and anxiety. The process of exercising prompts your brain to release serotonin and endorphins—feel-good hormones that positively affect your mood.

Exercise also distracts you from negative thought patterns while also helping you release tension, which can, in turn, reduce bruxism.

3. Mindfulness and Mind-Body Awareness

Mindfulness refers to the practice of allowing yourself to live in the moment. When you worry about the future, you create stress that leads to issues like bruxism, so focusing on what is happening around you is a way to reduce some of that stress.

Mindfulness teaches you to be fully present, focusing on one thing at a time. This helps you avoid becoming overwhelmed.

To practice mindfulness, try mind-body awareness techniques. Think about what you can feel, see, taste, hear, and smell. Go through your body and pay attention to whether you have aches or feel tension in any areas. You can then make an effort to release that tension.

4. Stress-Reducing Hobbies

Stress-reducing hobbies can be beneficial for bruxism. Gardening is a great option. You get fresh air as well as vitamin D from the sun. Another option is scrapbooking because it allows you to be creative and express yourself. Anything that puts you at ease and gives you some relief from stress can be helpful in preventing bruxism issues.

5. Nightguards 

If you have sleep bruxism, turning to a nightguard can be ideal. A nightguard protects your teeth by not allowing them to grind together. Getting a nightguard from your dentist that is custom-fitted to your mouth offers the best fit so that you don’t have any discomfort.

6. A Proper Sleep Routine

Having a consistent sleep schedule is a good way of preventing bruxism issues. Practice some relaxation techniques before bed and avoid using your phone or other electronics, which can affect your sleep. Better sleep leads to less stress, creating a positive cycle that helps relieve bruxism symptoms.

7. Professional Help

If you find that nothing seems to improve the bruxism, turning to a mental health expert may be helpful. They will be able to guide you in understanding what causes the distress you feel, which can also work to reduce your bruxism symptoms.

Integrating Stress-Reduction Techniques Into Daily Life

It’s important to know what causes you stress. If you know some task at work makes you tense, practice relaxation exercises to calm down after the task. Throughout the day, practice some mindfulness as well, giving yourself a few minutes to really pay attention to where you are and what you’re doing.

Before bed, when you may start worrying about grinding your teeth as you sleep, make sure to do some more relaxation exercises. In conjunction with a nightguard, the exercises make it easier to keep your teeth from grinding.

Turn to a qualified dentist near Boise, ID, for bruxism help.

Incorporating these stress-reduction techniques into your daily routine is a key step in managing your bruxism, along with using a nightguard. A knowledgeable dentist can evaluate your smile and determine whether a nightguard is the right choice for you.

At Staley Dental, we use modern technology to provide you with exceptional oral care—with as little discomfort as possible. Contact us to schedule your dentist appointment with our experienced team in Boise today.