Nail-nibbling is a notoriously tough habit to quit, but these pro tips can help. Here's how to stop biting nails for good.
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How to Stop Biting Your Nails: 8 Helpful Tips From Expert Doctors
Updated on Mar. 17, 2025
About the experts
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Highlights
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Around 20 to 30% of people struggle with how to stop biting nails, according to 2022 research published in the International Journal of Environmental Research and Public Health. Known in the medical community as onychophagia, chronic nail biting is considered a body-focused repetitive disorder (BFRD)—which means the habit is usually unintentional and can feel uncontrollable, even if it causes harm.
“Most people have bitten their nails at some point, especially when they’re stressed or bored—it’s a common habit that many of us have, and it’s usually not a big deal,” says Susan Albers, PsyD, a psychologist at the Cleveland Clinic. “You might catch yourself biting your nails during a long meeting or when you’re waiting in line. It’s something you do occasionally, and you can easily stop when you realize what you’re doing.”
However, for some people, nail biting can become more than just an occasional habit, she explains. “It can become obsessive-compulsive or problematic when it starts to interfere with your daily life or causes you significant distress.”
Why people bite their nails
Nail biting is often a coping mechanism for stress, boredom, or anxiety, Dr. Albers explains. “It’s a way our body tries to self-soothe,” she says. “From a psychological perspective, habits like nail biting can be linked to the concept of ‘self-regulation,’ where we use behaviors to manage our emotions and feelings.”
That said, some people might be more prone to nail biting due to genetic predispositions or environmental factors, such as family members who also have the habit, she adds.
In other cases, there may be a physical issue that prompts biting or picking at your nails, says Rebecca Dufner, MD, MBA, FAAD, dermatologist and Director of Digital Health and Clinical Innovation at Tufts Medical Center. “Sometimes there is a reason for discomfort, itch, or pain around the nail beds that is leading to constant manipulation of the nails and surrounding skin, such as contact dermatitis, poor nail hygiene, a fungal or bacterial infection, or even a growth beneath the nail bed.”
Still, while many of us might bite or pick at our nails from time to time, it can easily turn into a chronic, unconscious habit—especially if it’s a self-soothing technique. “Nail biting evolves because it’s accessible 24/7, unlike other unhealthy mechanisms like emotional eating or drinking alcohol,” Dr. Albers explains. “There is no cost, and your nails are always accessible.”
The dangers of biting your nails
Our nails protect the tips of our fingers and toes. “Healthy nails and cuticles are important to keep infections out, maintain functionality of the fingers and hands, and prevent discomfort from conditions such as ingrown nails or [infections],” Dr. Dufner says.
“Poor nail health can also be a sign of an underlying health condition, such as a nutritional deficiency, problems with your heart or liver, or clues to conditions that we see in dermatology affecting your skin,” she says.
But biting your nails can introduce harmful bacteria to the skin surrounding your nails. “This can cause skin infections around the nail bed, a condition called paronychia,” explains Kirti Shanker, MD, a family medicine physician at The Ohio State University Wexner Medical Center.
“Viruses and bacteria that can be found on your hands or under your nails can enter your mouth, increasing your risk for various diseases such as the cold, influenza, and gastrointestinal infections,” Dr. Shanker adds. “Repeated nail biting can also cause dental infections, which can lead to damaging your teeth and could also lead to gum disease.”
Some people may also experience significant psychosocial distress from the appearance of their hands and nails if they cannot stop biting their nails, according to Dr. Dufner. Eventually, chronic nail biting can lead to nail dystrophy, which means the nail will no longer grow properly.
Signs your nail biting is a problem
Dr. Albers says that everybody likely bites their nails at some point, but nail biting might be trending toward a bigger problem if:
- You find yourself biting your nails constantly throughout the day, to the point where your nails are always short or damaged.
- Nail biting causes you a lot of stress or anxiety, or if you feel like you can’t stop even when you want to, it could be a sign of obsessive-compulsive behavior.
- Your nail biting leads to physical problems, like pain or infection (such as red cuticles, scabs, or tears).
- Nail-biting is affecting your relationships, work, or social interactions (for example, you’re embarrassed to show your hands or someone comments).
“In these cases, it’s not just about breaking a habit, it’s about understanding and managing the underlying issues that are driving the behavior,” she explains. “This might involve seeking help from a therapist or counselor to explore why you’re biting your nails and finding healthier ways to cope with stress or anxiety.”
How to stop biting your nails
“Of many unhealthy habits, this one can be more challenging to break because the consequences are low and don’t impact others,” Dr. Albers explains. Other unhealthy self-soothing behaviors, such as drinking alcohol, have a greater social stigma and can lead to severe consequences for yourself and those around you, making the need for change more urgent.
Still, while nail biting is often a result of your body trying to cope with stress or situations, it’s not the healthiest tool, she says. Below, our experts offer their advice on how to stop nail biting for good.
1. Commit to specific goals
Dr. Albers explains that nail biting is a bit like a reflex action. “When we feel anxious, our hands might automatically go to our mouth,” she says. “This behavior is often unconscious, which makes it harder to stop.”
Research from Current Directions in Psychological Science in 2024 explains that unconscious habits—like nail biting—are mental shortcuts that form when an action repeatedly elicits a reward. So, if you bite your nails when under stress to self-soothe, your brain picks up on this connection and reinforces the habit.
However, the research says that once habits form, we keep repeating them with minimal consideration, even if it’s no longer rewarding. This is because a familiar context will continue to trigger a practiced but unwanted response.
The solution? According to the research, changing unwanted habits requires setting goals that involve new reward systems. Your goal could look like:
- Immediately stopping biting your nails when you’re aware you’re doing so.
- Pausing when you feel the urge to bite your nails and doing something else instead.
- Mindfully resisting biting your nails for a specific time period.
- Practicing not biting your nails for the duration of specific activities, such as when you’re out with friends or in a meeting.
Whatever your goal, introduce a healthier reward to form a new “mental shortcut” in your brain. This could be an immediate reward, like treating yourself to a break with your favorite coffee or tea, or something to look forward to, like enjoying a movie at the end of a day of no nail biting.
“The best way to break a habit is to replace it with a healthier one,” Dr. Albers says. “There is no cookie-cutter way to do this. It’s about making a list of the things that help you to feel calm and soothed.”
2. Set reminders or alarms
In order to untrain your nail biting habit through goals and rewards, the first step is to gain more awareness of the behavior, Dr. Albers explains. “Notice the urge to bite your nails before or as it is happening.”
That’s why setting reminders can be a great strategy to become more mindful of when you’re biting your nails, helping you commit to your goals (and reap your rewards!).
For example, she says, you could set an alarm on your phone as a reminder to check in with yourself every hour—and see if you’re unconsciously biting your nails. Over time, you can shift to 30-minute or even 15-minute check-ins until you can go all day without nail biting.
Habit-tracking apps can also help you see your progress and stay motivated, adds Dr. Shanker.
3. Splurge on a manicure
“I have clients to invest in getting their nails done professionally,” Dr. Albers says. “This often brings more awareness and deters nail biting because of the cost and time of getting them done. It makes them pause and think about it. They don’t want to ruin a professional manicure.”
According to 2021 review of research published in the International Journal of Women’s Dermatology, studies have shown that frequent manicures reduce the satisfaction people get from nail biting as well. The research also adds that regular nail grooming and/or manicures can help mask damage from nail biting, encouraging the nail to heal.
4. Cut your nails short
While addressing the root cause of nail biting is essential, Dr. Dufner says that proper nail care and nail hygiene are important pillars to treating nail biting as well. If you can’t splurge on regular manicures, she offers advice for effective home nail care to help deter a biting habit.
She says to:
- Keep nails trimmed short enough that you are not tempted to bite them—but not so short that you experience pain, bleeding, or discomfort.
- Cut your nails after a bath and shower, which softens the nails and makes them easier to trim.
- Avoid excess water exposure, as too much water exposure can weaken the nails.
- Try to file your nails in one direction, as going back and forth can weaken the nail plate.
- Avoid cutting, trimming, or pushing back your cuticles. “Your cuticle is the seal from the outside environment and protects from infections from the environment,” she explains.
- Moisturize your nails and cuticles with a gentle, fragrance-free, thick emollient daily. “Using Vaseline on the cuticle overnight can also be very helpful!” says Dr. Dufner.
You may already have nail damage, red nail beds, and possible sores around the nail bed from years of gnawing, but if you stop now and start improving your nail hygiene, you instantly slash your risk of a potentially dangerous infection.
5. Use a nail-biting aid
“There are over-the-counter products that cause a bitter taste or sensation when biting nails that can be helpful,” Dr. Dufner says. But she advises against anything with harsh chemicals that can cause further skin irritation.
There are plenty of products on the market for nail biters, but one of our favorites is Mavala Stop. It is approved for both nail-biting and thumb-sucking—and it’s completely clear, so you won’t even see it on your fingers. A single touch of your fingers to your mouth with this stuff on and you’ll taste the horrible flavor for a while.
You could also try physical barriers, adds Dr. Shanker, such as wearing gloves, bandages, or using nail covers that can serve as reminders to prevent biting.
That said, these products are just one tool to help reverse nail biting behaviors, Dr. Dufner notes. The International Journal of Women’s Dermatology research says that distasteful nail products work well as a deterrent but don’t necessarily undo the root cause of the habit. “I personally find that someone needs to be committed to a combination of behavior modification techniques—such as mindfulness or finding a substitute behavior—in order to be successful in changing the habit,” Dr. Dufner says.
6. Recruit help
If you’re a habitual nail biter, chances are you don’t even remember when this habit formed. “The action of biting nails is often a childhood habit that many people carry into adulthood and [that] over time becomes extremely difficult to quit,” says David Bank, MD, FAAD, a board-certified dermatologist and director of The Center for Dermatology, Cosmetic and Laser Surgery in Mount Kisco, New York.
If your nail-biting habit has become so second nature that you don’t even realize you’re nibbling, you may need a heads-up from family or friends. Dr. Bank advises sharing your goal with the people closest to you, asking them to bring any absent-minded munching to your attention.
7. Chew gum or mints
Finding an alternative to nail biting, such as chewing gum or sucking on a mint, can help redirect the habit, Dr. Shanker says. “For some people, nail biting can be part of an oral fixation,” Dr. Albers explains. “It’s like your mouth is looking for something to do, and biting your nails becomes a way to satisfy that urge.”
Chewing gum instead of biting your nails when you get the urge is a technique called habit reversal therapy (HRT), per the International Journal of Women’s Dermatology research.
The best success with this practice comes with three steps:
- Awareness training: Understanding your triggers and the negative consequences of nail biting. Research recommends journaling to support this process.
- Competing response training: Consciously opting for gum chewing instead of nail biting.
- Social support system: Getting loved ones or an accountability partner to help you notice when you’re unconsciously biting your nails and offer encouragement to switch to the competing response (such as chewing gum or having a mint).
8. Find new ways to manage anxiety
Dr. Albers says that stress and anxiety are major triggers for chronic nail biting—and managing these issues is key to breaking the habit.
“When we’re under pressure, our body looks for ways to release tension, and nail biting can be a quick, but unhealthy, way to do that,” Dr. Albers says. “It’s like a knee-jerk reaction that slips right under the conscious radar,” which makes it hard to stop.
That’s why it’s so important to try and identify your triggers. “Are you biting your nails when you’re bored, stressed, or around certain people? Once you know your triggers, you can prepare healthier coping mechanisms for those situations.” Keeping a journal can be a great tool in helping you understand patterns around nail biting—while developing greater mindfulness around the habit itself.
“This mindfulness can help you catch yourself in the act and replace the behavior with something healthier, like taking a few deep breaths or doodling,” Dr. Albers explains. She says that if you notice you’re biting your nails (or feel the urge), take a moment to breathe deeply and say to yourself, “I’m feeling anxious, but I can manage this.”
Then, engage in a different activity, like stretching or sipping water, or treat yourself to a healthier reward. Stress management techniques like deep breathing, meditation, or exercise can help reduce stress-related nail biting as well, Dr. Shanker says.
But, importantly, be kind to yourself, urges Dr. Albers. “Breaking a habit takes time and patience,” she says. “Don’t get discouraged if you slip up—just acknowledge the setback and keep moving forward.”
When to see a doctor
“If nail biting becomes a persistent problem affecting health or daily life, seeking professional help can make a significant difference,” Dr. Shanker says.
Signs that you should consider seeing a doctor for nail biting can include:
- Nail biting is causing frequent infections, pain, or bleeding around the nails.
- There is visible nail or dental damage that affects daily life.
- The habit is severe, uncontrollable, or linked to anxiety or obsessive-compulsive disorder (OCD), interfering with work, relationships, or self-esteem.
A doctor can treat any existing infection or nail damage with antibiotics or wound care, she says. But depending on the root cause of your nail biting habit, a mental health specialist can help you learn to manage triggers like stress and anxiety—and, if necessary, prescribe medication to address anxiety or compulsive behaviors.
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Sources
- International Journal of Environmental Research and Public Health: “Update on Diagnosis and Management of Onychophagia and Onychotillomania”
- Current Directions in Psychological Science: “Habits, Goals, and Effective Behavior Change”
- International Journal of Women’s Dermatology: “Art of Prevention: The importance of tackling the nail biting habit”
Medically reviewed by 
