Tongue – Stressed and Anxious

Before reading this article, make sure it is stress and anxiety causing the tongue problems and not something else serious.

What is Tongue Stress?

‘Tongue Stress’ happens when emotional or physical stress and anxiety triggers discomfort or pain in your tongue.

When you are tense, you might unconsciously press your tongue against the roof of your mouth or clench your jaw, leading to discomfort.

The Impact of Stress/Anxiety on the Tongue and Mouth:

During stress or anxious situations, your body reacts by tightening muscles and increasing tension, leading to a sore, tense, or even burning sensation in the tongue.

Due to anxiety, you might notice your tongue pressing hardly against your teeth or the roof of your mouth, making the discomfort worse.

In addition to tongue pain, stress can cause dry mouth and Temporomandibular Joint (TMJ) pain.

Over time, chronic stress can even cause you to grind your teeth or bite your tongue without realizing it, adding more strain to the area.

Symptoms:

There are several symptoms of tongue stress to watch out for. You might experience:

Symptom	Description
Soreness	Pressing tongue against teeth or roof of mouth
Tingling or Numbness	Tingling or numb sensation in tongue due to stress
Burning Sensation	Stress-induced burning tongue syndrome
Swelling	Tongue feels swollen despite no physical change
Dry Mouth	Reduced saliva production from stress
Tongue Tension	Unconscious clenching or tightness in tongue

These symptoms can vary from mild to severe, and they often appear alongside other stress-related issues, such as tingling tongue, headaches, or jaw pain.

Burning Tongue from Stress and Anxiety:

A burning sensation on your tongue, known as Burning Mouth Syndrome (BMS), is a common symptom of stress and anxiety.

It often feels like your tongue is on fire, even with no visible signs of burns or damage.

In this case, stress triggers nerve reactions that affect the mouth, leading to changes in saliva production or increased sensitivity in the nerve endings.

In some cases, BMS can be due to anxiety behaviors like teeth grinding or clenching, which puts pressure on the tongue.

Behavioral Stress Habits

Long exposure to stress, you might develop physical habits without even realizing it.

While they may seem harmless, they can lead to discomfort over time, like pressing, thrusting, or biting your tongue.

Pressing Tongue to the Roof of Mouth Due to Stress:

You may unconsciously press your tongue to the roof of your mouth when feeling anxious or overwhelmed.

It also disrupts the natural resting position of your tongue, making it uncomfortable to speak or swallow.

Once aware, try consciously relaxing your tongue and letting it rest naturally.

Tongue Thrusting and Stress:

You may push forward your tongue between your teeth when frustrated.

Over time, it can lead to issues like misaligned teeth, jaw pain, or difficulty swallowing.

To correct this habit, practice relaxing your jaw and tongue, or try exercises to strengthen proper tongue posture.

Biting Your Tongue Under Stress

You may gently press your teeth into your tongue, while others may bite hard enough to cause pain or sores.

If this becomes a regular habit, it can lead to ulcers or long-term discomfort in the tongue.

Some people do this while they sleep or are deeply focused. To prevent it, using a mouthguard at night can help.

Physical Effects of Anxiety on the Tongue:

– White Tongue Caused by Stress and Anxiety

When stressed, your immune system weakens, allowing bacteria or fungi to grow in the mouth.

It can lead to Oral Thrush where a white coating appears on the tongue.

Stress can also cause dry mouth, reducing saliva production, which helps keep the tongue clean and healthy.

– Bloating, Gut Bacteria, Intestines

When anxious, your body releases cortisol, which can disrupt the balance of gut bacteria and lead to bloating.

This imbalance can cause digestive discomfort, tension in the abdominal muscles, and issues with the intestines.

What happens in your digestive system often reflects your mental state.

Tongue on Roof of Mouth During Stress: A Coping Mechanism?

When stressed, your body tightens up, and placing your tongue against the roof of your mouth is a way of bracing against that feeling.

While it may provide momentary relief, holding your tongue in this position for too long can lead to tongue soreness, jaw tension, and even headaches.

The response is often subconscious and linked to tension in the jaw and facial muscles.

How to Manage Tongue Stress and Anxiety

Diaphragmatic Breathing:

Diaphragmatic breathing, also known as “belly breathing,” is a technique that helps you breathe deeply into your belly rather than your chest. This method increases the oxygen in your blood, which can help reduce stress and anxiety.

Here is how to do it:

1. Lie down on your back with your knees bent.
2. Place one hand on your chest and the other on your belly.
3. Inhale slowly through your nose, letting your belly rise.
4. Exhale through pursed lips, feeling your belly fall.

Progressive Muscle Relaxation (PMR):

PMR involves tensing and then relaxing each muscle group in your body. This technique helps you recognize the difference between tension and relaxation, making it easier to release stress.

Follow these steps:

1. Find a quiet place and sit or lie down comfortably.
2. Tense a muscle group (e.g., your shoulders) for 5-10 seconds.
3. Release the tension and relax for 10-20 seconds.
4. Move to the next muscle group and repeat.

Mindfulness:

Mindfulness is all about staying in the moment. It involves paying attention to your thoughts, feelings, and sensations without judgment. This practice can help reduce anxiety and improve your overall well-being.

Try this:

1. Find a quiet spot and sit comfortably.
2. Focus on your breath and notice how it feels.
3. Acknowledge your thoughts as they come, then gently bring your focus back to your breath.

Identifying and Observing Thoughts: Detach and Observe:

Sometimes, our thoughts are not ours. Learning to observe these thoughts without associating with them can reduce stress and anxiety.

Here is how:

1. Notice the thought without judgment.
2. Label it (e.g., “This is a worry thought”).
3. Visualize the thought floating away like a cloud.

Balanced Diet:

Eating fruits, vegetables, lean proteins, and whole grains can help stabilize your mood and energy levels. Remember to:

1. Eat regularly to maintain blood sugar levels.
2. Include omega-3 fatty acids (found in fish) to support brain health.
3. Stay hydrated by drinking plenty of water.

Good Sleep:

Lack of sleep can worsen stress and anxiety, so aim for 7-9 hours of restful sleep each night. Tips for better sleep:

1. Stick to a sleep schedule by going to bed and waking up at the same time every day.
2. Create a relaxing bedtime routine (e.g., reading or taking a warm bath).
3. Limit screen time before bed to reduce blue light exposure.

Tongue and Jaw Exercises:

These exercises can help alleviate discomfort and prevent long-term damage caused by stress-related behaviors like clenching, grinding, or tension in the mouth.

Here are some effective exercise to help you relax those muscles and alleviate stress:

Jaw Release Exercise:

1. Rest your tongue gently on the roof of your mouth, just behind your upper front teeth.
2. Allow your teeth to come apart while relaxing your jaw muscles.
3. Open your mouth to a comfortable size and repeat.

Goldfish Exercises:

1. Partial Opening:
   • Place your tongue on the roof of your mouth.
   • Put one finger in front of your ear where your TMJ is located.
   • Place your middle or pointer finger on your chin.
   • Drop your lower jaw halfway and then close it. Repeat.
2. Full Opening:
   • Press your tongue on the roof of your mouth.
   • Place one finger on your TMJ and another finger on your chin.
   • Relax the jaw and open your mouth fully, then close. Repeat.

Chin Tucks:

1. Sit or stand with your shoulders back and chest up.
2. Pull your chin back and down toward your chest, creating a “double chin.”
3. Hold for three seconds and repeat.

Tongue Stretch:

1. Stick out your tongue as far as it can go.
2. Hold for five seconds.
3. Relax and repeat five times.

Jaw Opening with Resistance:

1. Place two fingers on your chin.
   • Slowly open your jaw, pressing gently on your chin with your fingers.
   • Hold for six seconds.
   • Slowly close the jaw, maintaining the pressure. Repeat.
2. Controlled Opening Rotation
   • Relax your jaw with your teeth slightly opened.
   • Place your tongue on your hard palate.
   • Slowly open your mouth to the widest comfortable position.
   • Hold for six seconds.
   • Slowly close your mouth while keeping your tongue on your hard palate. Repeat.

Tips for Better Results

• Consistency is key: Perform these exercises daily for the best results.
• Listen to your body: If any exercise causes pain, stop immediately and consult a healthcare professional.

Instant Relief | Stomach, Dizziness, Headache, Muscle Tension by Dr. Mandell

Dr. Mandell talks about stimulating a ‘point’ in your body that instanty relieves any stomach related issues, indigestion, dizziness, or headache. (youtube)

Here is how to do it:

by stimuting or rubbing gently that point with your thumb, your muscles tension and stomach ache can be less frequent.

Anti-Anxiety Super Fast Relief Point | Dr. Mandell

Dr. Mandell also talks about stimulating another ‘depression point’ in your body that quickly relieves anxiety. (youtube)

by stimuting or rubbing gently that depression point with your thumb, your anxiety can be lessened.