Stress and Jaw Pain
If you notice that your jaw hurts when you’re experiencing stress, you’re not alone. In fact, pain and soreness in the jaw and surrounding area can often be the first symptoms of stress. When a person is experiencing stress, their body responds with multiple defense mechanisms to protect the body from potentially harmful situations. If this stress is ongoing, there can be noticeable physical symptoms; one of the most common physical symptoms of stress is soreness and pain in the jaw and teeth, which results from chronic, unconscious clenching of the teeth and jaw. Effectively managing stress can help people find relief from jaw pain and the other physical symptoms that may accompany chronic stress. Mindfulness-based stress reduction techniques have been found to be one of the many ways to manage stress, and, when chronic physical symptoms like headache, neck pain, or decreased range of motion do arise, these symptoms can be addressed with physical practices like stretching or yoga and mechanical adjustments like massage, physical therapy, or acupuncture, to name a few.
Commonly used, accessible stress-reduction techniques have a few steps. The first step to reducing stress is to identify your common stressors. These could include certain times of day, interactions, places, or events. Note when these factors generate a stress response, and, whenever possible, avoid or prevent the situation from arising. For example, people often feel stress when they are running late, and this can be prevented with better time management. If you’re feeling overwhelmed by the number of things you need to accomplish, try to set reasonable goals and establish priorities, deciding what has to happen and what can wait. Pay attention to your accomplishments, and don’t be afraid to say no or ask for help if you’re taking on too much.
When a stressful situation can’t be avoided, it’s up to you to modify your response to the stressor. This means choosing to respond to occurrences rather than reacting to them. Try to breathe when faced with a stressor, taking a moment to create space between the stressor and your emotional reaction to it. Sometimes, noticing an emotional reaction is enough to diffuse its effects, and breathing into an emotion, understanding that it’s not a tangible presence but an energy, can help it move along, like energy is meant to do. If something is beyond your control, try not to cling to the anger you may feel; make a list of things you can control, and act toward resolving the situation. It can be helpful in these situations to also make a list of the things you’re grateful for, remembering balance. Try to maintain a healthy sleep schedule, with about eight hours of sleep on a consistent schedule, and exercise when you can to boost endorphins; even a regular walk can make a big difference, especially if you’re able to get outdoors and into the fresh air.
One good way to balance stress is to find a hobby that you find relaxing and fulfilling. When under stress, the body’s systems enter fight-or-flight mode, and during calming activities, the brain’s allowed to relax. This might mean listening to music, doing yoga or meditating, breathing with focus, or engaging in some other hobby or practice that relieves tension and allows the mind to refocus on something positive.