Chewing On Things Helps With My Anxiety

Introduction: A Chew a Day Keeps Anxiety Away

Chewing on various objects, including gum, ice, or even clothing, has gained attention as a potential coping mechanism for anxiety. This article explores the relationship between chewing and anxiety management, examining the research and practical implications for those seeking relief from anxiety symptoms.

Understanding Chewing & Anxiety by Definition

Chewing refers to the act of breaking down food or other materials using the teeth. While often associated with eating, chewing can also serve as a repetitive physical activity that may influence mental health. This behaviour is believed to activate specific brain regions related to stress response and emotional regulation, potentially offering a simple yet effective way to manage anxiety.

Anxiety disorders are a group of mental health conditions marked by excessive fear or worry that is disproportionate to the actual threat posed. These disorders can manifest in various forms, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and specific phobias. They often lead to significant distress and impairment in social, occupational, or other important areas of functioning.

Research Findings on How Does Chewing Help in Improving Anxiety?

Numerous studies have investigated the effects of chewing on anxiety levels. The findings suggest that:

Chewing Gum: A meta-analysis (2012) of randomized controlled trials indicates that chewing gum can significantly reduce anxiety levels. Participants who chewed gum reported lower anxiety scores compared to those who did not chew gum (mean difference = -0.26). The mechanism behind this effect may involve the modulation of cortisol levels and activation of brain regions associated with stress relief.

Chewing Ice: Some individuals find that chewing ice helps alleviate anxiety symptoms. While research specifically focused on ice chewing is limited, anecdotal evidence suggests that the act can provide sensory stimulation and distraction from anxious thoughts.

Chewing Clothes: For some, particularly those with heightened anxiety or sensory-seeking behaviours, chewing on clothing may serve as a coping mechanism. This behaviour can be linked to self-soothing strategies, though it is essential to recognize that it might also indicate underlying anxiety issues that require professional attention.

Can Chewing Help in Improving Anxiety?

Yes, chewing can help improve anxiety for some individuals. The evidence supporting this claim primarily revolves around the effects of chewing gum, which has been shown to reduce stress and enhance focus through physiological mechanisms involving the hypothalamic-pituitary-adrenal (HPA) axis.

What’s the Success Rate of Chewing in Improving Anxiety?

The success rate of using chewing as a coping strategy varies among individuals. Research indicates that while many people experience relief from anxiety through chewing, results can differ based on personal factors such as:

Duration of Chewing: Longer-term interventions (e.g., daily gum chewing over several weeks) tend to yield better outcomes in reducing anxiety compared to short-term use.

Type of Material Chewed: Different materials (gum vs. ice vs. clothing) may have varying effects on individuals based on their sensory preferences and psychological needs.

Studies Suggesting Chewing Helps

Chewing Gum Reduces Anxiety: A systematic review found significant reductions in anxiety levels among participants who chewed gum regularly.

Stress Relief Mechanism: Research (2009) indicates that chewing may alter stress-related hormone levels, contributing to an overall sense of calm.

Cognitive Benefits: Chewing has been linked to improved focus and cognitive performance during stressful tasks, further supporting its role in managing anxiety.

Studies Suggesting Limited Impact

Conflicting Results: Some studies have shown no significant impact of chewing gum on acute stress or anxiety levels, indicating that while it may help some individuals, it is not universally effective.

Individual Differences: The effectiveness of chewing as an anxiety management tool can vary widely based on personal experiences and psychological profiles.

Not a Standalone Solution: Chewing should not be viewed as a primary treatment for anxiety disorders; rather, it can be a supplementary strategy alongside therapy or medication.

Symptoms of Anxiety to check. This will help you understand when to seek help:

Symptoms of anxiety can vary widely among individuals and may include both psychological and physical manifestations:

Psychological Symptoms:

•⁠ ⁠Excessive Worry: Persistent concerns about everyday issues.

•⁠ ⁠Restlessness: Feeling on edge or unable to relax.

•⁠ ⁠Difficulty Concentrating: Trouble focusing on tasks or making decisions.

•⁠ ⁠Irritability: Increased sensitivity or frustration.

•⁠ ⁠Sleep Disturbances: Difficulty falling asleep or staying asleep.

Physical Symptoms:

•⁠ ⁠Panic Attacks: Sudden episodes of intense fear that may include heart palpitations, shortness of breath, sweating, trembling, or feelings of impending doom.

•⁠ ⁠Muscle Tension: Chronic tightness in muscles leading to discomfort.

•⁠ ⁠Gastrointestinal Issues: Nausea or stomachaches.

•⁠ ⁠Hyperventilation: Rapid breathing that may lead to dizziness or light-headedness.

•⁠ ⁠Cold or Sweaty Extremities: Numbness or tingling sensations in hands or feet.

These symptoms can be debilitating and often lead individuals to avoid situations that trigger their anxiety. If untreated, anxiety disorders can significantly impact quality of life and overall well-being.

For those struggling with anxiety, consider discussing these findings with your doctor or mental health professional to determine if incorporating such coping mechanisms into your routine could be beneficial. At Mave Health, we offer tailored programs designed to support your mental well-being through various strategies.

Do Read More About Anxiety

Conclusion

The relationship between chewing and anxiety management is complex but promising for many individuals. While research supports the idea that chewing—especially gum—can help alleviate anxiety symptoms, individuals need to explore personalized approaches in consultation with healthcare providers. In summary, while chewing may not be a cure-all for anxiety, it presents an accessible coping mechanism worth considering in conjunction with other treatments for mental health challenges.

References

Marcin, A. (2017, August 8). What Is Pagophagia? Causes, Treatment, and More. Healthline. https://www.healthline.com/health/pagophagia
Rd, H. W. (2023, November 28). Chewing Gum: Good or Bad? Healthline. https://www.healthline.com/nutrition/chewing-gum-good-or-bad
Rml. (2023, March 14). Can chewing help manage stress, pain and appetite? Here’s what the science says. The University of Newcastle, Australia. https://www.newcastle.edu.au/hippocampus/story/2023/can-chewing-help-manage-stress
Sasaki-Otomaru, A. (2011). Effect of Regular Gum Chewing on Levels of Anxiety, Mood, and Fatigue in Healthy Young Adults. Clinical Practice and Epidemiology in Mental Health, 7(1), 133–139. https://doi.org/10.2174/1745017901107010133
Scholey, A., Haskell, C., Robertson, B., Kennedy, D., Milne, A., & Wetherell, M. (2009). Chewing gum alleviates negative mood and reduces cortisol during acute laboratory psychological stress. Physiology & Behavior, 97(3–4), 304–312. https://doi.org/10.1016/j.physbeh.2009.02.028
Shikany, J. M., Thomas, A. S., McCubrey, R. O., Beasley, T. M., & Allison, D. B. (2011). Randomized Controlled Trial of Chewing Gum for Weight Loss. Obesity, 20(3), 547–552. https://doi.org/10.1038/oby.2011.336
Smith, A. (2010). Effects of chewing gum on cognitive function, mood and physiology in stressed and non-stressed volunteers. Nutritional Neuroscience, 13(1), 7–16. https://doi.org/10.1179/147683010x12611460763526
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Chewing On Things Helps With My Anxiety​