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Day 5

Freedom from old body postures

Welcome to Day Five.

– Its time to check your progress
– There are new ToolBox items to learn
Articles below too.

What body postures do you have?

Consider these Questions:

Self-protective posture

Arms crossed, hand on cheek:

This is most common in cheek biters and it clearly demonstrates an uneasy person.

Observe yourself and see if this is what you do. If it is there is an easy fix, but its one that needs your attention, beacuse it creaps back again, and again.

Best fix is to drop your arms, away from your face. Make a consious effort to do this and you are removing pne of the temptations of biting or cheek pushing.

Relaxed and open posture

Arms by side:

This is the pose we want to set our aim for.

It is easily the most casual and non-offensive pose that you can show. This stance is aoften the most akward one to do because you feel your arms are just hanging and doing nothing. But once this pose is mastered you can feel confident it will serve you in all areas of your life.

Arms by your side is the to go anywhere pose!

Ready, in control posture

Hands on Hips:

This is a power stance and can suggest many things, its ready to go, lets move and I am not happy to name a few.

This pose is better than the face touch one and if we adopt it, we definatelt can not push our cheek over to nibble. So we prefer it to the self-protective stance for that very reason.

In fact any pose is more beneficial than our old self-protective one!

Keep using the P3 Quit Method

Protect with QuitGuard

The QuitGuard is a barrier between teeth and your inner cheek lining.

  • Use at times when you’re likely to nibble.
  • Always have it handy, carry it with you and use it when you have the biting urge.
  • Remember QuitGuard can’t protect you in its case – so get it out.

Puff your Cheeks Out

Here’s the P2 Puff technique:

  • Close your mouth
  • Slightly puff your cheeks out – creating a small air gap between your inner cheeks and teeth
  • This gap stops any rubbing or abrasion, allowing your cheeks to heal
  • Breathe normally through your nose, but with slightly inflated cheeks
  • Experiment in the mirror to determine the minimum amount of air gap needed to look normal and natural

The Cheek Puff allows your mouth skin to heal quickly, by preventing irritations or unwanted rubbing from your teeth.

Park your Tongue

Here’s the P3 Park technique:

  • Flatten your tongue up against the roof of your mouth
  • Apply a little pressure at the back of your tongue
  • Continue to breathe normally
  • You may notice a calming sensation in your tongue as it no longer has to do any ‘work’
  • Your tongue should not touch your front teeth and barely touch your lower teeth
  • Avoid having a floppy or loose tongue; always keep it parked on the roof of your mouth

This technique is especially useful when you’re unable to wear your QuitGuard.

Today's Tips

Quit Tool Box

Review my Quit Plan

Your Quit Plan has the main reasons to motivate you to Quit. It outlines all that is important to you and we recommend you review your answers and check-in to ensure you are on the right path.

This Plan is a very powerful document at times when you do not have access to outside support.

P3 Relaxing Method

Next time you feel the urge to bite, try this simple relaxation technique:

  • Puff your cheeks out P2 Method
  • Park your tongue in its correct position P3 Method
  • Inhale slowly and deeply through your nose
  • Keep your shoulders relaxed
  • Your abdomen should expand and your chest rises a little
  • Exhale slowly through your nose

Repeat for several minutes.

Evolve Yourself Further

Our lifetimes are spent searching through the maze of life and seeking some meaning.

Unfortunately, a lot of what we’ve been taught is how to fit in, get by and do what we’re told. Now that’s fine for the youth. But there comes a time in everyone’s life when you should start thinking for yourself.

Now is a great time to start your new authentic journey and find happienss and fulfillment. You can alter anything you wish in your life and this course has proven you have the stamina to change.

You are aware and responsible for your surroundings which means you can evolve yourself to whatever you desire.

Quit Articles

Article 1

Oh no, what happened?

I had a bite and I hate it. 

It felt good when I wasn’t biting; my cheeks and mouth were clean and tag free. I was finally able to eat spicy and salty foods without stinging my mouth.

But it’s ok; this is a normal situation for any biter. There’s no perfect quit path and having the occasional bite won’t jeopardise the work you’ve done so far.

The urge to bite starts by running your tongue over the inner cheek skin; the searching begins. You find somewhere that just needs ‘tidying up’; which inevitably leads to a bite. Thinking you can ‘get away’ with this one little bite and no more; you continue. But unfortunately this can trigger the biting cycle and the spiral carries on.

Once you’ve progressed further into quitting, you’ll be able to ‘catch’ yourself and stop that first bite. Meanwhile we’re here to help and ensure you get back on track.

Let’s review where you are on this Quit:

  • Regularly review the Quit Plan, to remind yourself why you’re quitting
  • Wear the QuitGuard as much as possible, to stop the physical act of biting
  • Notice your tongue position and keeping it parked on the roof of your mouth
  • Use the Cheek Puff method at times when it’s not convenient to wear the QuitGuard
  • Sitting and standing postures and hand position may need to be altered to avoid face touching
  • Revisit the Quit tools learnt to date and incorporating them into your daily routine

Remember always be kind to yourself on this journey. Slip-ups do happen and that’s a part of life. Be confident in your ability to quit with the right support and motivation.

You’re on the road to a bite-free you

I feel so down and am biting even more than I did to start with.

Article 2

Let’s make it harder to bite

Over the last few days you’ve become more aware of your body behaviours. Most of your postures and actions are on auto-pilot; but now you’ll notice the impact of these on your ability to bite. With continued practice you’ll get better at observing and noticing your body behaviours and be able to alter them for the better. Simple adjustments can make it more difficult for you to bite.

Nonverbal signals (facial expressions and body movements) make up a huge part of your daily communication. They convey volumes of information and effect how others perceive you.

We all have habitual postures and it’s important to understand the meaning behind them. This helps clarify what message you’re communicating to others and how changing these postures will create a barrier to biting.

The following outlines some common body behaviours:

Facial expressions

Think about how much you can convey with just a facial expression. A smile can indicate approval or happiness and a frown, disapproval or unhappiness. In some cases, your facial expression alone can reveal your true feelings about a particular situation. While you may say “I’m good”, the look on your face may say otherwise.

What does chewing your inner mouth say about the thoughts you’re having? Does it portray your feeling anxious and not happy in the situation? You may think the act of biting is unnoticeable to the outsider, however it’s not.

Facial expressions are a universal form of body language and they require no language to be understood.

Body language could account for between 60 percent to 65 percent of all communication.

The mouth

Many emotions can be revealed by the expression and movement of your mouth.

Chewing on your inner cheek or bottom lip can communicate nervous or anxious feelings. Your hand may touch your mouth to cover a yawn or cough; or it could be an attempt to cover up a subtle bite or nibble. The message can be confusing and it’s important to realise that any form of face touching can portray a number of emotions.

Smiling is a powerful body language signal. However the smile can be interpreted in many ways; it may be genuine or it can be used to express false happiness or cynicism. An honest smile tends to pair with a direct and soft eye contact.

Pay attention to your body language around mouth and lips:

  • Pursed lips: Tightening the lips might be an indicator of distaste, disapproval or distrust.
  • Cheek biting: Turning the cheek to bite shows feelings of worry, irritation or stress.
  • Touching the mouth or face: When people want to hide an emotional reaction they may cover their mouth to suppress a smile or smirk; or they may be saying something dishonest. Any form of face touching can indicate a person is not being truthful and may contradict the words spoken.

Body language could account for between 60 percent to 65 percent of all communication.

The arms and legs

Crossing your arms can indicate defensiveness; crossing legs and pointing them away from another person may indicate dislike or discomfort with them.

Other subtle signals such as expanding arms widely (hands behind head) may be an attempt to seem larger or more commanding. Keeping arms tight to your body may be an effort to minimize yourself or withdraw from attention.

A common pose for a cheek biter is; arm crossed and hand on cheek. How often have you found yourself in this stance? Next time you find yourself doing this; let your arms go and point to them toward the ground. It may feel awkward at first, but it can become your new posture. This is a great way to avoid a nibble or bite from a pushed cheek and in the process you’ll drop your shoulders and feel more relaxed.

Pay attention to some of the following signals the arms and legs may convey:

  • Crossed arms: Might indicate a person feels defensive, self-protective or wanting to close themselves off from others
  • Standing with hands placed on the hips: Can be an indication that a person is ready and in control or it can possibly be a sign of aggressiveness
  • Clasping the hands behind the back: Might indicate a person is feeling bored, anxious or even angry
  • Rapidly tapping fingers or fidgeting: Can be a sign a person is bored, impatient or frustrated
  • Crossed legs: Can indicate a person is feeling closed off or in need of privacy.

Overall posture

The term ‘posture’ refers to how you hold your body, as well as your overall physical form. Your posture shows clues about how you’re feeling, as well as information about your personality; such as whether you’re confident, open or submissive.

Try to notice some of the signals that your posture can send:

  • Open posture; sitting up straight with the torso open and exposed: This posture indicates friendliness, openness, and willingness.
  • Closed posture; hunched forward, hiding the torso and keeping the arms and legs crossed: This posture can be an indicator of hostility, unfriendliness, boredom or anxiety.

Final thoughts

Understanding the type of body language signals you use on a daily basis, can assist you to overcome your biting behaviour. Identify the postures that are triggering you to bite and work to change these. This will enhance the quitting process considerably.

In addition you’ll be improving the way you’re perceived by the outside world. Good posture allows you to return to a natural state of composure, making you more calm and confident.

Good luck with Day Five

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