Introduction
Some sufferers of TMJ and anxiety may notice that the relationship between the two disorders go hand in hand. Some of the common symptoms of TMJ, like dizziness, headache, jaw popping or clicking, and tinnitus can trigger anxiety or feelings of unease.
However, certain symptoms of anxiety, including teeth grinding, jaw clenching, and stress, may also contribute to TMJ. In that way, the two experiences can make what feels like a never-ending cycle.
TMJ and Anxiety: The Basics
Anxiety
Anxiety in a nutshell may include ongoing feelings of unease, stress, worry, or fear often originating for no particular reason or from an unknown cause. It is just one of the numerous emotions that people experience. It operates on a spectrum, from mild and fleeting to severe and persistent.
You might feel anxious around particular events like when you have an exam, big interview, or when in social situations. You might feel peaks of anxiety upon waking up or going to bed at night – or it may persist throughout the days and weeks.
Anxious feelings may also be a symptom of other mental disorders such as post traumatic stress disorder (PTSD), depression, or social and generalized anxiety disorders. Common symptoms of anxiety disorder may include nervousness, insomnia, racing thoughts, high heart rate, and stress. When left untreated, anxiety can take a toll on the mind and body.
Dealing with chronic pain and a disorder like TMJ can further exacerbate anxiety. TMJ operates on its own spectrum, the severity of the disorder varying from person to person. However, most people find it isolating and frustrating to deal with jaw pain. Symptoms can prohibit social activities, get in the way of every day routines, and negatively impact quality of life.
Temporomandibular Joint Disorder (TMJ)
Outside of the usual symptoms of TMJ that can strike anyone, folks with anxiety may be more prone to jaw pain. Teeth grinding and teeth clenching, also known as bruxism, is a common response to stress and anxiety. When bruxism occurs as a result of anxiety, it increases the tension on the TMJ and the muscles surrounding it. In severe cases, it could cause TMJ disorder, although this is more likely when you already have one or more symptoms of TMJ such as jaw popping, clicking, or locking, jaw misalignment, or an uneven bite.
Other symptoms of TMJ disorder may include facial pain, dizziness, headache, and tinnitus. All of these are stressful situations that may aggravate the symptoms of anxiety. A disorder like TMJ may worsen anxiety and, if left untreated, can become difficult to manage alone.
The Relationship Between TMJ and Anxiety Is Unique to the Individual
Determining the exact relationship between TMJ and anxiety is difficult because it’s unique to each individual. Seeking help from a trained medical or dental professional for TMJ and a licensed therapist or psychiatrist for anxiety can be hugely helpful. They will be able to make a diagnosis based on the symptoms you’ve been experiencing, followed by a careful examination.
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Self-Care for Anxiety
Anxiety operates on a spectrum and will present itself differently to each individual. Fortunately, regardless of how frustrating or scary your experience is, there are tools and tricks for managing symptoms.
It always helps to talk to someone you trust about your experience with anxiety and how it impacts your life. Having someone there to listen to you and show that they care can validate your feelings. If you’d rather confide in a professional, there are many therapists who specialize in treating anxiety disorders. If you believe you have a serious or chronic anxiety disorder, you should see a professional, licensed psychiatrist or therapist for treatment.
Natural health supplements like triple-calm magnesium or ashwaghanda can help reduce stress and promote relaxation. Many people explore supplements (read our 10 best for TMJ here) as part of their self-care plan because the side effects are minimal compared to most prescription medications.
Other self-care tools include journaling, regular exercise, taking time for dedicated relaxation, and meditation. Maintaining a healthy diet and getting enough sleep or keeping a schedule so you don’t get overwhelmed can go a long way in bringing balance to your mental health.
Self-Care For TMJ
Habit changes can help alleviate some of the pain caused by TMJ disorder. A major habit to leave behind is chewing gum. Your jaw doesn’t need the extra stress. Eating hard and crunchy foods like chips or chewy foods like beef jerky can also increase the pain. Committing to a softer-food diet and avoiding unnecessary stress on the jaw will go a long way.
If anxiety or stress is a major contributing factor to your TMJ, relaxing is a good place to start. Try different deep breathing techniques, slow stretching, and light impact exercises and see what works best to manage stress. If you can avoid the stressful situations causing TMJ flare-ups, do so and give yourself time to heal.
Other at-home treatments may include using facial heat pad nightly, posture training, resting your jaw, using a nighttime mouthguard to prevent teeth grinding, and TMJ stretches.
Stretching your TMJ and incorporating mindfulness may help you focus and calm anxiety, too. These exercises might include side-to-side jaw stretching, up and down stretching, and opening and closing exercises. Make sure you do these slowly and when you’re not experiencing a lot pain.
If you are experiencing continuous pain, discomfort, or tenderness in your jaw you should see a dentist or TMJ specialist. They can provide a diagnosis and discuss possible treatment options for your condition.
Next Steps
While managing TMJ and anxiety can be frustrating, there’s always an opportunity to improve your situation through a shift in perspective and mindset. Focus on what’s going well in life, what you can control, and work on putting healthier habits in place that alleviate some of your physical and mental pain.
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Disclaimer: This content is meant to be informational and educational only and is not medical advice. This content does not substitute consulting with a medical or dental professional. Living With TMJ makes no claims to diagnose illness or injury. If you have a medical concern, you should consult with your healthcare provider or seek treatment immediately. Never disregard professional medical advice or delay seeking treatment because of something you read in this blog, on this website, or in linked resources.