How to Stop Biting and Picking at Lips, as Featured in Refinery29

Are you constantly finding yourself biting and picking at your lips, only to regret it later? You’re not alone. Many of us struggle with this habit, which can leave our lips feeling sore, dry, and even bleeding. In this guide, Dr Kaywaan Khan will delve into the causes behind this habit and strategies to restore your lips to their smooth and healthy state. 

What are the common causes behind lip biting or picking?  

Lip biting or picking refers to a repetitive behaviour where someone bites down or picks at their lips. This can happen intentionally or unintentionally, and can range from an occasional habit to a chronic problem which can impact the lips and surrounding skin. The causes behind lip biting or picking can be complex and often intertwined. Anxiety and stress are major triggers, as people may resort to this as a nervous habit.  This can also be an unconscious behaviour where people bite or pick at their lips while deep in thought. In some cases, lip biting or picking can be linked to certain medical conditions such as OCD (obsessive compulsive disorder), ADHD (attention deficit hyperactivity disorder) or dermatillomania (skin picking disorder). Misaligned teeth, malocclusion, or other dental problems can sometimes lead to lip biting as a result of an uncomfortable or habitual bite pattern. It’s not uncommon to encounter individuals dealing with this issue in clinical settings. 

What are some of the effects of lip biting or picking? 

While occasional lip biting or picking may seem harmless, this can cause persisting issues to the lips and surrounding skin. For example, if you are biting down on your lips hard, this can damage the skins tissue and cause bleeding, which leads to permanent scarring that can affect the texture of the lips.  

To fade these scars and restore a plump, youthful look to the lips, I would recommend Microneedling to create micro-punctures in the skin that stimulate collagen production to heal the skin. Lip fillers can also be a useful treatment option at Hannah London to lift the skin and even out the lip texture. It’s important to note that after lip fillers have been administered, it is imperative to avoid biting down on the lips immediately afterwards as this can affect the result. Lip biting or picking can also worsen dry lips which are already chapped, as it removes the protective layer of skin and exposes the delicate lip tissue to environmental factors. If you live in a dry or cool climate, the lower humidity levels can contribute to dehydration and dry lips.  Windy conditions can also cause moisture to evaporate from the lips quicker, which can make the lips more vulnerable to cracking and further irritation. It can be a vicious cycle where dry lips lead to more lip biting or picking, causing even more dryness. 

What are some ways to stop lip biting or picking? 

Stopping lip biting or picking can be a challenging process for many, as it involves breaking a deeply engrained habit. The first step is to become aware of the pattern of behaviour and identify triggers. Are you doing this because you’re feeling bored, anxious, stressed or otherwise? A therapist can work with you to figure out the underlying causes, and help develop coping mechanisms to replace lip biting with healthier habits. This could be using a stress ball, sucking on a mint, or chewing gum to provide oral stimulation to replace lip biting behaviours. As well as this, talking therapy through counselling or CBT with a licensed professional can help with stress management techniques. This will help reduce anxiety or stress levels which may be the root cause of lip biting or picking. Massages Therapy at Hannah London can be also be powerful way to relieve tension and promote a feeling of relaxation, contentedness and relief from pain. You will enjoy the release of endorphins, the body’s feel-good hormones, in a healthier way through regular massage.  

What are your product recommendations? 

Look for fragrance-free, petroleum jelly-based balms to keep lips hydrated and protected. Fragrance can be a harsh irritant to the skin, contributing to contact dermatitis is 3-4% of the population. Ensure your lip balm has a minimum of SPF 30+ as sun damage can exacerbate dryness on the lips. Avoid ingredients such as menthol or flavoured lip balms, as this can exacerbate the urge to bite. 

It may sound simple, but make sure to drink plenty of water to ensure dehydration does not lead to the vicious cycle of dry lips and then lip biting. I’d recommend between 8 glasses of water per day to keep your lips looking plump. 

Want to find out more? Read our press feature in Refinery29 Magazine here: https://www.refinery29.com/en-gb/how-to-stop-biting-your-lips