Tense jaw and anxious feelings: Origins and strategies for relaxation

Administrator -

Tense jaw and anxious feelings: Origins and strategies for relaxation

Stress and worry can result in numerous symptoms, one of which is muscle tension in the jaw. techniques, oral appliances, and lifestyle modifications can assist in reducing tension, but tackling the root cause of stress might prevent it.

However, research on reducing or preventing jaw tension is minimal, but there is an abundance of scientific studies on preventing and treating anxiety disorders.

This article explores the relationship between jaw tension and anxiety. It also discusses the symptoms of these conditions, their management, and methods to prevent them.

What is the connection between jaw tension and anxiety?

Anxiety disorders encompass a range of conditions, from specific fears to generalized anxiety disorder (GAD).

Medical professionals view anxiety as a "forward-looking state of mind" related to preparing for potential threats.

Individuals with an anxiety disorder experience this state in inappropriate circumstances. This might involve overestimating the likelihood or severity of a perceived threat, which results in harmful thoughts, feelings, or behaviors.

Anxiety can induce a variety of symptoms. There is some evidence suggesting that jaw tension, which occurs when a person's jaw muscles contract excessively, could be a symptom.

For instance, a research study examined the link between anxiety and jaw tension in 113 dental students. The researchers measured the students' masseter muscles, the facial muscles responsible for chewing, and compared these measurements with self-reported anxiety levels.

The authors concluded that there is a clear association between higher self-reported anxiety levels and increased tension in the masseter muscles.

Symptoms of jaw tension and anxiety

Anxiety can manifest differently for different people. However, some symptoms, including those resulting from jaw tension, are more common than others.

Jaw tension symptoms

A study on oral and jaw disorders outlined the symptoms of 537 individuals. Some of these symptoms are caused by increased jaw tension. They include:

  • pain in the jaw or teeth
  • grinding the teeth while asleep or awake
  • clenching the teeth
  • holding the jaw forward or to the side
  • biting objects for extended periods

Anxiety symptoms

Besides jaw tension and tension in other areas of the body, anxiety disorders have various cognitive and physical symptoms. According to an article:

  • fears, such as a fear of dying
  • fatigue
  • lack of attention or concentration
  • hypervigilance
  • speech difficulties
  • increased heart rate
  • shortness of breath
  • rapid breathing
  • a feeling of dizziness or lightheadedness
  • nervousness
  • impatience

Anxiety can also manifest in behavioral symptoms. These might include avoidance behaviors, which arise when a person tries to avoid anxiety triggers. They could also include restlessness, hyperventilation, and seeking reassurance.

Exercises to alleviate jaw tension

While research on the effects of muscle exercises to reduce jaw tension is limited, there is anecdotal evidence suggesting that certain facial stretches may help.

These include performing slow, controlled mouth movements, such as opening and closing the jaw or moving it from side to side. Some people might also use their hands, massaging the tense parts of their jaw.

The following jaw stretches may help relieve a tight jaw:

Relaxed jaw stretch

  1. Place the tip of the tongue behind the upper front teeth.
  2. Lower the bottom jaw so the lower teeth come away from the upper teeth.
  3. Keep the jaw muscles relaxed.

Goldfish exercise

  1. Press the tongue against the roof of the mouth.
  2. Place one index finger on the chin and the other on the temporomandibular joint, which connects the lower jaw to the skull.
  3. Lower the bottom jaw as far as possible.
  4. Close the mouth and repeat.

Resistance mouth opening

  1. Hold the tip of the chin in the right hand with the thumb resting under the chin and the index finger wrapped around the front.
  2. Gently push the right hand against the jaw.
  3. Gradually start to open the jaw while continuing to push against the chin.
  4. Hold the position for a few seconds, then slowly close the mouth.

Managing and preventing jaw tension and anxiety

If jaw tension is caused by anxiety, medical professionals may advise addressing the anxiety first before addressing the jaw tension.

It may also be possible to alleviate anxiety or jaw tension through the following methods:

Alleviating anxiety

According to , ways to alleviate and manage anxiety include:

  • Exercise: Regular exercise can help people manage anxiety symptoms. High-intensity exercise may be particularly effective, although low-intensity workouts can also be beneficial.
  • Avoiding substance misuse: People should limit or avoid tobacco, caffeine, alcohol, and recreational drugs.
  • Psychotherapy: Psychotherapy and counseling can be effective in treating anxiety. Examples include cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT).
  • Meditation and other relaxation techniques: Relaxation and meditation techniques may be helpful in alleviating anxiety. Examples include yoga and mindfulness.
  • Medication: Medication can help relieve symptoms and support the treatment of anxiety. Doctors may prescribe antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs), anti-anxiety medication such as benzodiazepine, and beta-blockers.
  • Joining a support group: Some people may find it helpful to join a support group, where they can share experiences with other people with anxiety.

Learn more about treatments for anxiety.

Alleviating jaw tension

There is limited research into treatments for alleviating jaw tension.

Besides the facial exercises mentioned earlier, consider these strategies to halt jaw clenching:

  • Lifestyle modifications: Develop the skill to maintain a correct posture for your tongue, teeth, and lips, thereby alleviating jaw strain. This often involves positioning your tongue at the roof of your mouth to relieve pain, keeping your teeth apart, and keeping your lips shut.
  • Daily appliance: Wearing a mouthpiece during the day or night could shield your teeth and reduce the negative impacts of teeth grinding.
  • Biofeedback treatment: This technique employs an electrical gadget to monitor the intensity of muscular activity in your mouth and jaw. It enhances consciousness of unconscious physiological reactions and aids individuals in managing such behaviors.

When to consult a medical professional

Those experiencing symptoms of anxiety or jaw discomfort might find it beneficial to talk to a medical professional. The professional can ascertain the root cause and suggest appropriate treatment options.

Overview

Anxiety can materialize in numerous forms. Studies show that anxiety may lead to muscle tension, including within the jaw muscles. This jaw tension may cause discomfort or pain.

The remedies for jaw tension and anxiety encompass talk therapy, drugs, and exercise, alongside distinct pose adjustments to alleviate discomfort and tightness in the jaw.

The study on dental students highlighted a connection between higher self-reported anxiety levels and increased tension in the masseter muscles, suggesting that jaw tension could be a symptom of anxiety disorders. Additionally, predictive modeling techniques in medical research could potentially helpidentify individuals at risk of developing anxiety and jaw tension, allowing for early intervention and prevention strategies.

Read also: