Tongue thrusting is a habit that many people develop without even realizing it. It’s when the tongue pushes forward against the teeth or between the teeth when swallowing, speaking, or at rest. This can cause dental problems like misalignment, speech difficulties, and even affect facial development in children. If you’re looking for ways to break the tongue thrusting habit, read on for some helpful tips and techniques.

1. Become Aware of Your Tongue

The first step in breaking the habit is to become aware of it. Pay attention to where your tongue is in your mouth when you swallow, speak, or at rest. If you notice that it’s pushing against your teeth or between them, try to consciously move it back to its proper position behind your teeth. This may take some practice, but over time, it will become more natural.

2. Practice Correct Swallowing Technique

Tongue thrusting can be caused by incorrect swallowing technique. If you swallow with your tongue pushing against your teeth, it can become a habit over time. To break this habit, practice correct swallowing technique by placing the tip of your tongue on the roof of your mouth, just behind your front teeth, and then swallow. This will help to retrain your muscles to swallow correctly and reduce tongue thrusting.

3. Do Tongue Exercises

Just like any other muscle, your tongue can be strengthened through exercise. Tongue exercises can help to reduce tongue thrusting by improving muscle tone and control. Try exercises like touching the tip of your tongue to the roof of your mouth, sliding your tongue from side to side, and lifting your tongue to touch the roof of your mouth. Do these exercises for a few minutes each day to see results.

4. Use a Tongue Guard

In some cases, a tongue guard can be helpful in breaking the tongue thrusting habit. A tongue guard is a small device that sits on the roof of your mouth and prevents your tongue from pushing forward against your teeth. It’s typically used at night, but can also be worn during the day if needed.

5. Seek Professional Help

If you’re having trouble breaking the habit on your own, it may be time to seek professional help. A speech-language pathologist or an orthodontist can help to identify the root cause of your tongue thrusting and develop a personalized treatment plan to address it.

Breaking the tongue thrusting habit may take time and effort, but it’s worth it for the long-term health of your teeth and speech. By becoming aware of your tongue, practicing correct swallowing technique, doing tongue exercises, using a tongue guard, and seeking professional help if needed, you can break this habit and improve your overall oral health.

6. Avoid Trigger Foods

Certain foods can trigger tongue thrusting, so it’s important to avoid them as much as possible. Some examples include chewy or sticky foods like gum, caramel, or taffy, as well as overly spicy or acidic foods that can irritate your mouth.

7. Manage Stress

Stress can also be a contributing factor to tongue thrusting. When you’re stressed, you may clench your teeth or tighten your jaw, which can cause your tongue to push forward. To manage stress, try relaxation techniques like deep breathing, meditation, or yoga.

8. Create a Positive Environment

Creating a positive environment can also help you break the habit. Surround yourself with people who support you and encourage you to make positive changes. This can help you stay motivated and focused on your goal of breaking the habit.

9. Be Patient

Breaking the tongue thrusting habit is not easy and it may take time. Don’t get discouraged if you don’t see results right away. Be patient and persistent, and eventually, you’ll see progress.

In conclusion, tongue thrusting is a habit that can have negative effects on your oral health and speech. By becoming aware of your tongue, practicing correct swallowing technique, doing tongue exercises, using a tongue guard, avoiding trigger foods, managing stress, creating a positive environment, and being patient, you can successfully break this habit. Remember, it’s never too late to start making positive changes for your oral health and overall well-being.

10. Reward Yourself

Breaking the tongue thrusting habit is a big accomplishment, so be sure to reward yourself along the way. This can help you stay motivated and committed to your goal. Treat yourself to something you enjoy, like a movie, a new book, or a favorite meal.

11. Track Your Progress

Keeping track of your progress can also be helpful. Set small goals for yourself, like reducing tongue thrusting by a certain percentage each week, and track your progress. Seeing your progress on paper can be a great motivator and help you stay on track.

12. Involve Your Dentist

Your dentist can also be a valuable resource in breaking the tongue thrusting habit. They can help you identify any dental issues caused by the habit and recommend treatments, like orthodontic appliances or mouthguards, to help reduce tongue thrusting.

13. Practice Good Oral Hygiene

Practicing good oral hygiene is also important when breaking the tongue thrusting habit. Brush and floss regularly to prevent dental problems, and use a mouthwash to freshen your breath and kill bacteria. This can help you feel confident and motivated to continue breaking the habit.

Breaking the tongue thrusting habit may seem daunting, but with these tips and techniques, it is achievable. By being patient, persistent, and committed to making positive changes, you can successfully break this habit and improve your oral health and speech. Remember to involve your dentist, track your progress, and reward yourself along the way. With time and effort, you can achieve your goal of breaking the tongue thrusting habit.

FAQ

1. What is tongue thrusting?

Tongue thrusting is a habit where the tongue pushes forward against the front teeth during swallowing. This habit can cause dental problems and affect speech.

2. Why is tongue thrusting harmful?

Tongue thrusting can cause dental problems, including misaligned teeth, open bites, and overbites. It can also affect speech and cause a lisp or other speech impediments.

3. What causes tongue thrusting?

Tongue thrusting can be caused by a variety of factors, including thumb-sucking, pacifier use, allergies, enlarged tonsils, or a tongue-tie.

4. How can I become aware of my tongue thrusting habit?

One way to become aware of your tongue thrusting habit is to pay attention to your tongue during swallowing. Try to keep your tongue behind your front teeth and notice if it moves forward during swallowing.

5. Can tongue thrusting be treated?

Yes, tongue thrusting can be treated. Treatment options include practicing correct swallowing technique, doing tongue exercises, using a tongue guard, and in some cases, orthodontic appliances or surgery.

6. How long does it take to break the tongue thrusting habit?

Breaking the tongue thrusting habit can take time and persistence. It may take several weeks or months of practicing correct swallowing technique and doing tongue exercises to see results.

7. Can tongue thrusting recur after treatment?

Yes, tongue thrusting can recur after treatment. It’s important to continue practicing correct swallowing technique and doing tongue exercises to prevent the habit from returning.

8. Is tongue thrusting only a problem for children?

No, tongue thrusting can occur in adults as well as children. It’s important for adults to be aware of their swallowing habits and seek treatment if necessary to prevent dental problems and speech impediments.

9. Are there any exercises to help break the tongue thrusting habit?

Yes, there are several exercises that can help break the tongue thrusting habit. These exercises can strengthen the tongue muscles and improve swallowing technique. Examples include the “tongue push-up” exercise and the “tongue-to-roof” exercise.

10. Can tongue thrusting cause other health problems?

Tongue thrusting is primarily a dental and speech problem, but it can also cause some discomfort or pain in the jaw, neck, or head. In rare cases, it may be a symptom of a more serious underlying health issue, such as a neurological disorder.

11. How can I prevent my child from developing tongue thrusting?

To prevent tongue thrusting in children, it’s important to discourage thumb-sucking or pacifier use beyond the age of 2-3 years. It’s also important to address any allergies, enlarged tonsils, or other factors that may contribute to the habit.

12. Can tongue thrusting affect my ability to wear braces or other orthodontic appliances?

Yes, tongue thrusting can affect the effectiveness of braces or other orthodontic appliances. It’s important to address the tongue thrusting habit before beginning orthodontic treatment to ensure the best possible outcome.

In summary, tongue thrusting is a habit that can cause dental problems and affect speech. It can be treated with techniques like correct swallowing technique, tongue exercises, and orthodontic appliances. It’s important to be aware of the habit, seek treatment if necessary, and prevent the habit from recurring.