TMJ Q: Susie, I grind my teeth & clench, day and night. Now I am paying $15,000 to recrown half of my teeth. I'm going to buy your tape but how can I stop doing this?
By award-winning author and stress-relief expert Susie Mantell
What an ordeal! It sounds as though you've been through a lot in your own process already, so let me see if I can offer some relaxation techniques to help relieve some of your discomfort...and frustration.
As you mention, the condition you refer to, known as Bruxism, (involuntarily grinding teeth and clenching the jaw) can take place while sleeping or even sometimes during the day. While awake, some find they clench while concentrating and it may be accompanied by hand clenching, e.g. on the steering wheel, or at the computer, finding our shoulders elevated up somewhere around the ears! Some people even habitually and unconsciously clench muscles in their bottoms, or fists. Often slow, mindful breathing to release tension and oxygenate the muscles can be helpful, once we are aware.
Bruxism can go unnoticed for years, often until headache, muscular pain or a dental problem arises as in your case. But it can be a serious matter and involve TMJ pain, neuralgia, sinusitis and restless sleep that doesn't allow enough restorative Delta level sleep, (which can lead to other muscular pain such as Fibromyalgia,) creating a a viscious cycle. It seems to be caused primarily by stress, however in some cases I understand facial or oral trauma, nervous system malfunction and allergies can be implicated. There are various appliances used, some quite costly but can be beneficial when perfectly and individually fitted by a specialist in TMJ. These include upper retainers for opening the jaw to a resting position, lower jaw-shifting repositioning guards, oral splints, etc. They should be adjusted periodically as teeth shift over time and the bite changes. But I will address some of the stress-reduction techniques that may help you.
1) The words, "Lips together,teeth apart." are the mantra of TMJ specialists everywhere! This is a good position for us all, who hold much of our tension in the neck and shoulders.
2) Osteopathic or Chiropratic manipulation of the cranial bones can help in some cases, and massage, acupuncure, cranio-sacral and myofascial work by licensed, experienced professionals can be a Godsend. Physical Therapists also offer stretches and exercises that can give relief and retrain the muscles.
3) My own chiropractor also suggests completely softening every single facial muscle until your face sags and droops and looks like a basset hound! Even the tongue should soften and float in the cavity of your mouth, tip gently behind the front teeth. It looks truly ridiculous, but I have to admit, it gives enormous release in the temples, jaw, cheeks, sinuses, forehead... Try it whenever you think of it, many times a day...(when nobody's looking) and while driving or falling alseep.
3) I am so glad to read that you are going to begin listening to my relaxation audio, "Your Present: A Half-Hour of Peace." (Not only because it's mine...
Relaxation at bedtime is an elusive wish for many. We move through the world at a very fast pace and suddenly expect to slow down and release all the tension of the day at 11:00. Deep replenishing sleep is essential to physical and emotional health and balance. But it is not easy to come by these days.
Stress happens....to us all....every day. It is how we cope that will determine its impact. Internal Stress-Triggers are determined by individual bio-chemistry, (e.g. number of endorphin receptor sites, heredity, predisposition toward addictive disease, sensitivities/allergies, etc.)
External Stress-Triggers may be determined by conditioning (e.g. How your mom handled stress), witnessing addictive behaviors acted out, environmental factors, relationships, quality of life, the media, job satisfaction, etc.
Here are 4 women's responses to the exact same event: A FLAT TIRE
-"Oh,no! This TOO MUCH! My life is ruined....Hello, 'Suicide Prevention'?"
-"What a pain! Oh well, I'll call AAA, and then get on with my day..."
-"Gee! Glad I took that Auto Shop class. This'll be a piece-a-cake!"
-"WOW! That AAA guy was a babe! This must be my lucky day!"
See? How we experience an event... determines its "stress value" for us!
While the obvious thought would be to focus solely on bedtime relaxation techniques, nothing could be further from the truth. Stress is cumulative...but so is stress-release. So things we do throughout the day, every day, impact in a cumulative way, how the body-mind will hold, process and release stress. Take a look at my tips entitled: "70 Ways to Feel Really Good Fast" and find everyday stress-relief and breathwork that may appear unrelated to your clenching.
Please also read my tips on sleeplessness and getting healthy, restorative sleep, as well as breathing mindfully.You will find more on my website at http://www.relaxintuit.com/tips.asp
Sweet dreams!
Susie
[Copyright 2000, 2008 Susie Mantell, Relax. . .Intuit (tm) LLC. All rights reserved.] Federal law prohibits use of this material in whole or in part without the express written consent of Relax...Intuit™ LLC. For Reprint Permission: Kindly email your request for guidelines, pasting in the full text of the specific article you wish to use, to info@relaxintuit.com We'll try to reply within 72 hrs.]
Award-winning stress-relief expert Susie Mantell ...is the author of the deeply soothing relaxation CD, "Your Present: A Half-Hour of Peace,” clinically approved for symptoms associated with stress and sleeplessness, depression and grief, anxiety, P.T.S.D., Fibromyalgia, caregiver stress, cancer, pain, divorce and addiction recovery. Featured in The Los Angeles Times, NBC, ABC, CBS-TV, Town & Country, The American Pain Society, Hazelden and The Susan G. Komen Breast Cancer Foundation, listeners include The Mayo Clinic, Memorial Sloan-Kettering, The Betty Ford Center, V.A. Hospitals,and Canyon Ranch (#1 Spa.) Customizing stress-reduction for Fortune 500 companies, distinguished hospitals and spas, Mantell has facilitated thousands in relieving health-related, work-related, chronic or traumatic stress. Her multi-sensory, mind-body techniques appear in national media, medical and corporate publications. Susie Mantell's Stress-Relief & Wellness Tips are intended as an adjunct to, not a substitute for, professional health care. Order “Your Present: A Half-Hour of Peace” and find more of Mantell’s stress-relief tips at www.relaxintuit.com