Stress doesn't just affect your mental and emotional well-being—it also causes physical symptoms. Many people experience jaw pain as a result of stress due to unconsciously clenching their teeth or tightening their jaw. The stress of teeth clenching and jaw tightening can contribute to or worsen a painful condition called Temporomandibular Joint Disorder, or TMJ. Symptoms of TMJ can include pain in the muscles, nerves, and joints in and around the jaw, neck, and shoulders. Here, we'll explore the connection between stress and jaw pain, as well as offer practical tips that can help you manage stress and reduce jaw pain.
What is TMJ disorder?
TMJ is the name of a group of conditions that affect the two joints that connect the lower jaw to the skull. These joints allow the jaw to move when you talk, yawn, and chew. Dysfunction or misalignment in these joints is known as TMJ.
Common symptoms of TMJ include:
- Clicking or popping sounds when opening or closing your mouth
- Difficulty chewing and/or swallowing
- Teeth grinding or clenching
- Jaw pain or tenderness
- Headaches, neck pain, earaches, and/or upper back pain
Stress and jaw pain
In stressful situations, the body often enters fight or flight mode, releasing hormones that increase heart rate and muscle tension, including jaw clenching. You may not know that you clench your jaw when you're stressed.
In some people, jaw clenching goes hand in hand with grinding the teeth (a condition known as bruxism). Many people grind their teeth and clench their jaw while sleeping. Both of these actions put additional stress on the jaw joints and muscles, which can result in TMJ symptoms.
Relaxation techniques to reduce stress-induced jaw pain
If you're experiencing jaw pain that may be related to stress, there are steps you can take to ease your TMJ symptoms. Taking steps to relieve stress and increase happiness can help you find relief.
Some stress management techniques that you can try to lower your overall stress levels include:
- Meditation: Spending a few minutes each day in guided or silent meditation can help to proactively manage stress.
- Progressive muscle relaxation: Taking a few moments throughout the day to notice where you're holding tension in your body can help you relax your muscles, lessening the likelihood that you'll clench your jaw.
- Deep breathing exercises: Try box breathing to lower stress levels quickly. Take a breath in for five seconds, hold for five seconds, exhale for five seconds, and pause for five seconds. Repeat two to three times.
Lifestyle changes to manage stress and physical tension
Making lifestyle changes can support your mental health by helping to lower your stress levels. Exercising four to five times each week for at least half an hour can help you keep stress at bay. Noticing how what you eat affects your stress levels can also be helpful (many people find that overconsumption of sugar and caffeine can increase stress).
Talking to a mental health professional can also help to lower stress levels. Reaching out to a counselor or therapist can provide you with the support you need to manage your unique life stressors. If you're not sure where to start, talk with your doctor or other healthcare professional for a referral or recommendations on counseling centers in your area.
Tips for managing jaw pain: exercises and posture
Jaw exercises and posture awareness can help to lower your stress-related jaw pain. Stretching your jaw daily can create flexibility that lowers jaw pain. Try opening and closing your mouth slowly a few times each day (it may be helpful to set a reminder on your phone). You can also try moving your jaw slowly from side to side.
Poor posture can also contribute to jaw pain. Checking your posture a few times each day, sitting in chairs that provide ergonomic support, and practicing yoga can all help to keep your posture aligned.
If you find that at-home remedies aren't providing you with TMJ relief, you may want to talk with your healthcare provider, dentist, or chiropractor about other options (like a mouthguard you can wear at night) that can help to alleviate your symptoms.
Using technology to manage and lower stress levels
It can be tough to notice when you're living with high levels of stress, especially if your stress is chronic. Using technology can help you understand when you're under stress, and can provide information that shows connections and patterns between stress and other factors.
Monitoring and tracking your nutrition, moods, sleep, hydration, and physical activity can help you see how changes in your lifestyle affect stress. Consistency is key, and watching for patterns over time can help you zero in on lifestyle factors that are causing stress in your life.
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