Tongue habit breaker

The pesky tongue habit! Breaking a tongue habit can be challenging, but with persistence and the right strategies, you can overcome it. Here are some tips to help you break a tongue habit:

  1. Identify the habit: Start by becoming aware of when and why you engage in the habit. Is it when you're stressed, bored, or anxious? Once you're aware of the trigger, you can work on addressing the underlying issue.
  2. Keep a habit journal: Write down each time you engage in the habit, including the circumstances and how you feel. This will help you identify patterns and triggers.
  3. Practice relaxation techniques: Stress and anxiety can trigger tongue habits. Practice relaxation techniques like deep breathing, progressive muscle relaxation, or meditation to help manage stress and anxiety.
  4. Use a tongue stop: A tongue stop is a small device that fits between your teeth and helps to break the habit of tongue thrusting or other tongue habits. You can purchase a tongue stop online or at a dental supply store.
  5. Practice tongue exercises: Certain exercises can help strengthen the muscles in your tongue and improve its coordination. Try the following:
    • Place the tip of your tongue behind your upper teeth, and then move it back and forth, keeping it in contact with the teeth.
    • Place the tip of your tongue on the roof of your mouth, just behind your front teeth, and then move it back and forth.
    • Repeat these exercises several times a day.
  6. Use a mouth guard: A mouth guard can help you become more aware of your tongue's position and movement. You can purchase a mouth guard at a sporting goods store or online.
  7. Practice mindfulness: Mindfulness can help you become more aware of your body and your habits. Practice mindfulness meditation or engage in activities that require you to focus on your body, such as yoga or tai chi.
  8. Seek professional help: If you're having trouble breaking the habit on your own, consider seeking help from a speech-language pathologist (SLP) or an orthodontist. They can provide you with personalized guidance and support.
  9. Reward yourself: Breaking a habit takes time and effort. Reward yourself for small successes along the way to stay motivated.
  10. Be patient: Breaking a tongue habit can take time, so be patient with yourself. Don't get discouraged if you slip up – simply acknowledge the setback and continue working towards your goal.

Remember, breaking a tongue habit requires persistence, patience, and practice. With the right strategies and support, you can overcome your tongue habit and develop healthier habits.