Jaw Tension And Anxiety: Causes And How To Ease It

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What to know about jaw tension and anxiety

Medically reviewed by Nicole Washington, DO, MPH — Written by Mathieu Rees — Updated on July 16, 2024

The link
Symptoms
Exercises
Treatment and prevention
Contacting a doctor
Summary

Key takeaways

Anxiety can manifest as physical symptoms, including increased tension in the jaw muscles, leading to discomfort and pain.
Simple facial exercises, along with relaxation techniques and addressing the underlying anxiety, can help relieve jaw tension.
It is important to seek professional help for persistent anxiety or jaw tension to determine the cause and receive appropriate treatment, which may include therapy, medication, or lifestyle changes.

There is little research on how to relieve or prevent jaw tension, but a lot of scientific research is available on preventing and treating anxiety disorders.

This article explores the link between jaw tension and anxiety. It also discusses the symptoms of these conditions, their management, and prevention.

What is the link between jaw tension and anxiety?

A woman holding her jaw with both hands-3 — Raul Ortin/Getty Images

Anxiety disorders range from specific phobias to generalized anxiety disorder (GAD).

Healthcare professionals define anxiety as a “future-oriented mood state” associated with preparation for anticipated threats.

Someone with an anxiety disorder will experience this mood under inappropriate circumstances. This might involve overestimating the likelihood or severity of a perceived threat, leading to unhelpful thoughts, feelings, or behaviors.

Anxiety can produce a range of symptoms. There is some scientific evidence that jaw tension, which arises when a person’s jaw muscles contract excessively, could be a symptom.

For instance, a 2020 study investigated the relationship between anxiety and jaw tension in 113 dentistry students. The researchers measured the students’ masseter muscles, the facial muscles responsible for chewing, and compared those measurements against self-reported anxiety levels.

The authors concluded that there is a clear association between higher self-reported anxiety levels and increased tension in the masseter muscles.

Symptoms of jaw tension and anxiety

Anxiety can feel different for different people. However, some symptoms, including those resulting from jaw tension, are more common than others.

Jaw tension symptoms

A 2021 study investigated disorders of the mouth and jaw, documenting the symptoms of 537 people. Some of these symptoms are due to increased jaw tension. They include:

pain in the jaw or teeth
grinding the teeth when asleep or awake
clenching the teeth
holding the jaw forward or to the side
biting objects for extended periods

Anxiety symptoms

Aside from jaw tension and tension in other parts of the body, anxiety disorders have various cognitive and physical symptoms. A 2022 review lists the following:

fears, such as a fear of dying
fatigue
lack of attention or concentration
hypervigilance
speech difficulties
increased heart rate
shortness of breath
rapid breathing
a feeling of dizziness or lightheadedness
nervousness
impatience

Anxiety can also manifest in behavioral symptoms. These might include avoidance behaviors, which arise when a person tries to avoid anxiety triggers. They could also include restlessness, hyperventilation, and seeking reassurance.

Exercises to relieve jaw tension

There is limited research into the benefits of muscle exercises to relieve jaw tension. However, there is anecdotal evidence that certain facial stretches could help.

These include performing slow, controlled mouth movements, such as opening and closing the jaw or moving it from side to side. Some people might also use their hands, massaging the tense parts of their jaw.

The following jaw stretches may help relieve a tight jaw:

Relaxed jaw stretch

Rest the tip of the tongue behind the upper front teeth.
Lower the bottom jaw so the lower teeth come away from the upper teeth.
Remember to keep the jaw muscles relaxed.

Goldfish exercise

Press the tongue against the roof of the mouth.
Place one index finger on the chin and the other on the temporomandibular joint, which connects the lower jaw to the skull.
Lower the bottom jaw as far as possible.
Close the mouth and repeat.

Resistance mouth opening

Hold the tip of the chin in the right hand with the thumb resting under the chin and the index finger wrapped around the front.
Softly push the right hand against the jaw.
Slowly start to open the jaw while continuing to push against the chin.
Hold the position for a few seconds, then slowly close the mouth.

Treating and preventing jaw tension and anxiety

If jaw tension arises due to anxiety, healthcare professionals may recommend addressing the anxiety before addressing the jaw tension.

It may also be possible to relieve anxiety or jaw tension in the following ways:

Relieving anxiety

According to the National Institute of Mental Health, ways to relieve and treat anxiety include:

Exercise: There is evidence that regular exercise can help people manage anxiety symptoms. High intensity exercise may be particularly beneficial, although low intensity workouts can also help.
Avoiding recreational substance misuse: People should limit or avoid smoking, caffeine, alcohol, and recreational drugs.
Psychotherapy: Psychotherapy and counseling can be effective in treating anxiety. Examples include cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT).
Meditation and other relaxation techniques: Relaxation and meditation techniques may be helpful in relieving anxiety. Examples include yoga and mindfulness.
Medication: Medication can help relieve symptoms and support the treatment of anxiety. Doctors may prescribe antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs), anti-anxiety medication such as benzodiazepine, and beta-blockers.
Joining a support group: Some people may find it helpful to join a support group, where they can share experiences with other people with anxiety.

Learn more about treatments for anxiety.

Relieving jaw tension

There is little research into treatments for relieving jaw tension.

In addition to the facial exercises above, the following methods may help a person stop grinding their teeth:

Behavioral changes: People can learn how to hold their tongue, teeth, and lips properly to release tension in the jaw. This typically involves resting the tongue upward to relieve jaw discomfort while keeping the teeth apart and the lips closed.
Mouthguard: A person can wear a mouthguard during the day or night to protect the teeth and minimize the effects of teeth grinding.
Biofeedback therapy: Biofeedback involves using an electrical instrument to measure the extent of the muscle activity in the mouth and jaw. It can increase awareness of involuntary bodily functions and help people take steps to control that behavior.

When to contact a doctor

Anyone experiencing symptoms of anxiety or jaw tension may wish to talk with a doctor. The doctor can help determine the underlying cause and recommend treatment.

Summary

Anxiety manifests in highly varied ways. Research indicates that anxiety can lead to muscular tension, including within the jaw muscles. This jaw tension can be uncomfortable or painful.

The treatments for jaw tension and anxiety include talk therapy, medication, and exercise, as well as specific stretches to relieve pain and tightness in the jaw.

Dentistry
Mental Health
Anxiety / Stress
Psychology / Psychiatry

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Anxiety disorders. (2024). https://www.nimh.nih.gov/health/topics/anxiety-disorders
Aylett E, et al. (2018). Exercise in the treatment of clinical anxiety in general practice — a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048763/
Chand SP, et al. (2023). Anxiety. https://www.ncbi.nlm.nih.gov/books/NBK470361/
Overview — Generalised anxiety disorder in adults. (2022). https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder/overview/
Owczarek JE, et al. (2020). Manifestation of stress and anxiety in the stomatognathic system of undergraduate dentistry students. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7105728/
Xu L, et al. (2021). Association of oral behaviors with anxiety, depression, and jaw function in patients with temporomandibular disorders in China: A cross-sectional study.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8139132/

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Medically reviewed by Nicole Washington, DO, MPH — Written by Mathieu Rees — Updated on July 16, 2024

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Key takeaways

What is the link between jaw tension and anxiety?

Symptoms of jaw tension and anxiety

Jaw tension symptoms

Anxiety symptoms

Exercises to relieve jaw tension

Relaxed jaw stretch

Goldfish exercise

Resistance mouth opening

Treating and preventing jaw tension and anxiety

Relieving anxiety

Relieving jaw tension

When to contact a doctor

Summary

How we reviewed this article:

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