Nail-Biting During Menopause: Stress Relief Tips

Understanding Nail-Biting During Menopause

Nail-biting is a common habit that many people experience, but for women going through menopause, this behaviour can resurface as a response to hormonal changes. During menopause, fluctuating oestrogen and progesterone levels lead to various physical and emotional changes, which can heighten anxiety and stress levels. Women might find themselves relapsing into nail-biting as a coping mechanism.

The Impact of Hormonal Changes on Nails

Hormonal fluctuations during menopause can create a myriad of symptoms, including brittle nails. Weaker nails are more prone to splitting and breaking, which can prompt the subconscious urge to bite. This condition, coupled with heightened stress, can make nail-biting seem like an easy release. Understanding the connection between menopause and this habitual act can shed light on the reasons women may find themselves biting their nails again.

5 Ways to Stop Nail-Biting

While it's understandable to revert to old habits during such a turbulent time, there are effective strategies to combat nail-biting and strengthen those brittle nails. Here are five ways to help you regain control:
As my hormones shifted, I noticed my nails becoming soft, flaky, and prone to tearing. Covering up the changes with artificial nail tips seemed like a simple solution, but a friend convinced me otherwise.

1. Identify Triggers: Start by tracking when and why you bite your nails. Is it during stressful moments? Identifying the triggers can help you find healthier coping mechanisms.

2. Maintain Nail Health: Keeping your nails trimmed and manicured can reduce the urge to bite. Applying strengthening treatments can also help improve their condition, making them less tempting to chew on. The Sally Hansen nail treatment I used was easy and quick to apply. It filled in the ridges on my nails and made them feel stronger and more hardened. I left the link here if you would like to try for yourself.

3. Use Bitter Nail Polish: There are special nail polishes designed with a bitter taste to deter biting. Applying this type of polish can remind you to stop whenever you bring your hands to your mouth.
As my nails flaked and I began to nibble, I experimented with various nail polishes, but most would become diluted and wear off after frequent handwashing throughout the day. However, I was recommended a specific polish (see link here) that proved to be highly effective, as I did not need to reapply it constantly. Despite the frequent handwashing, the polish maintained its bitter taste.

4. Practice Stress-Relief Techniques: Incorporate stress-relief practices such as yoga, meditation, or deep breathing exercises. These techniques can significantly reduce anxiety, which often triggers the urge to bite.
Kate Rowe-Ham's audiobook (link here) provided me with practical advice on navigating menopause. The audiobook empowered me to take charge of my mental and physical wellbeing during this transition. As someone who prefers the convenience of digital content, I appreciate that the audiobook downloaded quickly, allowing me to listen on the go without having to purchase multiple physical books on the topic.

5. Seek Support: Sometimes, simply talking about your struggles can be incredibly helpful. Consider joining a support group where others share similar experiences, or consult a mental health professional to help you manage stress and anxiety more effectively.

In conclusion, while the resurgence of nail-biting during menopause can be frustrating, it’s essential to remember that you can regain control. By understanding the causes and actively implementing these strategies, you can stop the habit and encourage stronger, healthier nails.