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How to Stop Clenching or Grinding Your Teeth

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How to Stop Clenching or Grinding Your Teeth

Stress, including anxiety, anger, and frustration, has many effects on your physical body and on your sleep, especially if it is suppressed.

You may not even be aware of some of its effects. Teeth-clenching and grinding are two of them.

The following signs may be your only clue that you are doing it, unless you grind your teeth and have a sleep-partner who can hear it.

Symptoms of Clenching and/or Grinding

  • Temporomandibular joint (TMJ) and jaw pain
  • Neck pain
  • Chronic headaches
  • Earaches or ringing in the ears
  • Tooth pain or sensitivity
  • Gum recession
  • Weakening, grinding down and/or chipping of teeth
  • Disrupted or lack of sleep

You can get fitted for a mouth guard at your dentist’s office, which may be costly and uncomfortable, but it is a quick fix for nighttime. Or you can replace the habit — a better choice especially if you’re doing it while you are awake as well.

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What to Do

  1. The normal at-rest position for the mouth (and the yogic position as well) is:
    • Lips closed
    • Teeth slightly apart
    • Tongue-tip elevated to the alveolar ridge (the bump behind your upper teeth) or the blade elevated with the tip behind or between the teeth.

This position will lessen the tension on the TMJ and the massiter muscle.

I retrained myself about five years ago and I rarely catch myself clenching anymore. When I do, it’s as simple as changing my positioning.

Eventually, my tongue slid forward so the tip now sits behind my teeth and more of the blade is between my back teeth. If it is more comfortable there, who am I to argue as long as my teeth are still parted?

  1. Awareness is the key to change.

If you start increasing your awareness of your at-rest mouth position during the day and changing it to the normal position, it will be easier at night.

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  1. Preparing for Sleep.

When you are getting ready to go to sleep, check your positioning.

At the beginning, I often had to place my tongue between my teeth to retrain my jaw to remain open. I was a ‘clencher’ who was able to make the conscious change permanent but it took time, awareness, and focused attention. It took remembering and knowing I was worth it! My mouth now remains in normal at-rest position, both day and night, generally without ever thinking about it.

  1. Relieving Pain

If you are experiencing any pain associated with clenching and grinding your teeth, including headaches, try the ‘screaming stretch’ until you have reprogrammed your at-rest mouth position.

The ‘screaming stretch’ is performed by opening the mouth as wide as you can while sticking out your tongue (this can be performed with or without screaming!).

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Hold that position for approximately thirty seconds.

Perform as many times a day as you feel pain or just to prevent it. This position stretches the massiter muscle and flexes the TMJ.

Retraining you mouth position could still help alleviate the symptoms, even if your clenching or grinding is caused by:

  • Abnormal alignment of upper and lower teeth (malocclusion) –please see your dentist.
  • Complications resulting from a neurological disorder.
  • Side effects of some psychiatric medications.

I wish I had documented how long it took me to reposition, but since I didn’t, the best advice I can offer you is: give it time and plenty of attention.

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You will be able to affect a permanent change that will eliminate the headaches and all the other pains caused by clenching or grinding, and improve the quality of your sleep. It will also prevent any further damage to your teeth and gums.

Don’t these sound like goals worthy of your time and attention? Not to mention the money you can save on pain medication and dental care.

So, take the steps to stop clenching and grinding your teeth today!

More by this author

Michele Goldstein

Michele is a Spiritual-Interfaith Minister, life counselor, teacher, writer, and gratitude-junkie.

How to Control Your Thoughts and Be the Master of Your Mind How to Stop Clenching or Grinding Your Teeth

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Last Updated on January 13, 2022

10 Cheap And Amazing Honeymoon Ideas

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10 Cheap And Amazing Honeymoon Ideas

A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

1. Camping

A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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2. Staycation

You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

3. Island Getaway

People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

4. Fancy Resort

Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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5. Road Trip

The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

6. Charter a Boat

If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

7. Las Vegas/Atlantic City

If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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8. Themed Retreats

There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

9. Working Honeymoon

Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

10. Festivals, Fairs & Special Events

Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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Featured photo credit: Josue Michel via unsplash.com

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