Habit Reversal & Muscle Relaxation Techniques | Dental Sleep Medicine in Gulfport, MS

Muscle Relaxation and Habit Reversal Techniques

Parafunctional oral habits are habitual unconscious use of the jaw system in functions other than normal (e.g. chewing, speaking and swallowing).

Pain of temporomandibular (TM) muscles and joints is sometimes a product of over work and/or trauma to the jaw. We cannot completely rest these muscles and joints because we use them for chewing, speaking and swallowing. However, we can limit extra use by reducing parafunctional habits.

Examples of parafunctional habits include chewing gum, biting fingernails, pursing lips, daytime teeth clenching and grinding, smoking tobacco products, biting pens/pencils, pushing jaw forward and pushing tongue against teeth/roof of mouth.

Our goal is to consciously teach the unconscious mind not to perform parafunctional habits.

Practice mouth relaxed (MR) position:Position teeth slightly apart with lips relaxed (usually apart) and tongue resting quietly in the floor of the mouth (not pushing against teeth/roof of the mouth).

Practice frequently, so this position feels normal (I minute for 6 times/day).

Habit Reversal Techniques

Visual Cues Method

Pick out 3-4 objects (visual clues) in each room in which you spend time (including your car). For example, in kitchen - refrigerator door, water faucet; in den - lamp shade, TV remote).

2. Either make a mental note of the objects or place a bright sticker on them.

3. Each time you see a visual clue, ask yourself, "What is my mouth doing?' If it is doing anything other than resting in the MR position, it is doing too much.

4. Stop the unwanted parafunctionaI habit. Assume the MR position for a few seconds and mentally say to yourself: "Do not_________(whatever you were doing)”.

5. Then resume your normal activities until you see another visual clue and ask the question again.

6. Continue the process diligently every day for 30 days and you can break your oral parafunctional habits.

Time Interval Method

(Requires a time piece with a variable time length alarm from 15 minutes - 2 hours) 1. In the morning, set the alarm timer for 15 minutes. 2. When the alarm sounds, ask yourself "What is my jaw doing?" If it is doing anything other than resting in the MR position, it is engaged in parafunction and is doing too much. 3. Stop the unwanted parafunctional habit. Assume the MR position for a few seconds and mentally say to yourself (“Do not _______"(whatever you were doing)”. 4. Then resume your normal activities, setting the alarm for another 15 minutes.

5. When alarm sounds again, check for parafunction. If so engaged, repeat steps 3 and 4.

6. If alarm sounds and you are in the MR position, congratulate yourself and double the alarm time interval to ½ an hour.

7. When alarm sounds again, check for parafunction. If so engaged, repeat steps 3 and 4, setting the alarm interval for ½ hour again.

8. When alarm sounds and you are in MR position, congratulate yourself and double the alarm time interval to 1 hour.

9. Keep interval at 1 hour until you are in the .MR position when the alarm sounds and then double the alarm interval to 2 hours.

10. Keep resetting the alarm at 2 hours for the remainder of the day, checking for parafunction using MR as necessary

11. The next morning begin at the 15 minute interval, doubling the interval up to 2 hours as the mouth is caught not engaging in parafunction (i.e. remaining in the MR position).

12. Continue the process diligently every day for 30 days and you can break your oral parafunctional habits.