Breaking the Cycle: Habit Reversal in Dentistry
- Rita Pais
- May 2
- 3 min read
When we think of dentistry, we often focus on oral hygiene, fillings, decay… but behind many dental problems lie deeply rooted habits. Whether it’s teeth grinding, nail-biting, or thumb-sucking, these behaviours can quietly do serious damage over time. That’s where habit reversal steps in: a behavioural strategy designed to break harmful oral habits and protect your smile for life.
What is Habit Reversal?
Habit Reversal Training (HRT) is an evidence based highly effective behavioural therapy developed in the 1970s by psychologists Nathan Azrin and Ronald Nunn and since then has been used to help people with unwanted repetitive behaviours or habits. It works on behaviours such as tics, hair pulling, nail biting and skin picking to name a few and is appropriate for people at any age.
In dentistry, it’s adapted to help patients become aware of their damaging oral habits and replace them with healthier alternatives.
Rather than relying solely on dental appliances or discipline, HRT focuses on awareness, control, and replacement—key steps in long-term habit change.
Common Oral Habits Addressed in Dentistry
• Thumb-sucking
• Nail-biting
• Tongue thrusting
• Lip or cheek biting
• Pen or pencil chewing
These habits can lead to facial pain, worn enamel, jaw pain, misalignment of the teeth or the need for orthodontic treatment.
How Habit Reversal Works
1. Awareness Training
The first step is helping the you recognise when and why the habit occurs. This stage brings attention to the behaviour so that you can gain better self-control. In this stage you will work to notice when you are performing the behaviour, identify the earliest warning that a behaviour is about to take place, and identify the situations where the behaviour occurs.
2. Competing Response Training
You learn a physically incompatible behaviour to perform when you feel the urge and practice performing this new behaviour. For example, someone who clenches their teeth may be taught to press their tongue to the roof of their mouth instead or if you bite your nails, you might learn to clench your hand into a fist and move it down.
3. Motivation & Support
You may make a list of all the problems that were caused by the behaviour to remind you of the importance of sticking with it. Parents, friends, family members may be asked to offer praise and encouragement for your progress. Support of family and friends can increase your chances of kicking an unwanted behaviour.
Visual aids, habit trackers, or mobile reminders can also support progress.
4. Relaxation training
Habits or unwanted behaviours can be common when a person is under stress. It can be helpful to learn relaxation skills such as deep breathing, mental imaging, mindfulness, and progressive muscle relaxation to keep urges at bay.
5. Generalisation Training
The goal is to use the new behaviour consistently in all relevant settings—at home, school, work so that the new behaviour becomes automatic.
Why It Matters
Breaking harmful oral habits doesn’t just improve oral health—it often enhances confidence, reduces discomfort and pain.
While appliances like retainers or mouthguards can protect your teeth, they don’t always solve the underlying behaviour. Habit reversal empowers patients/clients to take control of their actions and make lasting changes.
How Can Hypnotherapy Help
Hypnotherapy can be a valuable complement to Habit Reversal Training (HRT) by enhancing the techniques used in changing the unwanted behaviours, making these changes more powerful and quick.
Hypnotherapy can support habit reversal training by helping individuals become more aware of their habits and triggers, which is key to making change. It can also increase motivation and reduce stress—two important factors in breaking unwanted behaviors. Through guided imagery and suggestion, hypnosis reinforces the use of alternative behaviors and helps people mentally rehearse success, making new habits feel more natural. When used alongside structured techniques from habit reversal training, hypnotherapy can make the process more effective and easier to stick with.
Final Thoughts
If you or your child is struggling with a repetitive oral habit, know that there’s more than just willpower at play. With the right awareness and tools, habit reversal can be a game-changer. Talk to your dentist or a hypnotherapist trained in this approach—they can help guide you on a path to better oral health and overall well-being.
