skip to Main Content

Day 4

It’s about your growth

Welcome to Day Four.

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

Congratulations you receive the Silver Quit Reward

Do you put Yourself 1st?

Consider these Questions:

No way do I put myself 1st

I have too many other commitments to even suggest to myself that I can take time to feed my soul.

OK, we understand this statement fully. Life is tough, fast-paced and you have to keep moving.

Wouldn’t it be great if you could carve out some me-time? Is there a time when you could sit down and see if you could create a bit of me time. Just enough to see a change in heartbeat, enough to notice and observe how you actually are doing inside. Your health is vital for you and its also important for those who depend on you too.

Maybe you could sit on the bus and take a moment to reflect, perhaps it’s whilst you are driving to work or university. Whatever it is, look within and search you soul for a space for me.

Yes, sometimes I put myself 1st

It is not often that I put myself first, I have so many other people and acticities that get in the way of me first.

However, when I have a spare moment I can sometimes squeeze some me time to recharge my batteries and nourish you soul.

Occasional is a normal position and there is room to improve.

Actually YES, I do put myself 1st

I do make time to grow and redevelop the me that is my essence.

That’s awesome, well done and to you! Keep making time to evolve yourself and grow into a better you.

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

Hand Position

Now is the time to review your old hand and body positions. You may find that you automatically put your hand to your face when you are anxious or at a party.

You can retrain your hand postures by:

  • Sitting on your hands in front of the TV
  • Clasping your hands together
  • Placing your hands behind you if standing

Check yourself and see if you can improve your hand position – we are trying to eliminate those old habits that assisted you with biting and nibbling.

Check Your Progress

An exciting part of this Quit course is charting your progress on a calendar, app or chart.

We are surrounded by technology and the ongoing tracking support it can give us is powerful.

Accidental Bite - ahh

So you accidentally chomped down on your inner cheek skin? Or maybe you had a quiet nibble without realising?

If this happens, don’t despair, just get back on track and keep going. As you begin to break the habit of biting you’ll become more aware of those moments when you’re about to take a bite and you’ll be more likely to “stop” yourself in that moment.

Quit Articles

Article 1

How to sit still without biting

Progressing through the course you’ll become more aware of your body behaviours. It’s important to pay similar attention to your mind; and in this article we focus on sitting still.

Sitting still; sounds simple enough doesn’t it?

Studies have identified that sitting is a real challenge for many. We want to be continuously entertained; our over-stimulated minds take flight as soon as we ask them to stop and be calm. We feel frustrated, tense, fidgety and ready to explode into chatter or movement; in particular our hands are always on the go. The mind resists what it’s not used to.

In this course we aim to reset some of the posture habits and traits that are programmed in your mind.

Start by sitting straight, in a comfortable and supportive chair. Place your hands on your thighs and keep them there. Avoid touching your face and even sit gently on your fingertips if this helps. You may find this position unnatural as you’re attempting to break old, conditioned habits. Try not to resist any unpleasant sensations or thoughts that may arise; simply let them come and go.

Whenever you can, enjoy 5 minutes (or longer) of sitting still, without interruption.

It’s funny how the thought of a bite seems like a good idea for a few seconds, your tongue searches, but you know not to even go there!

Below are some tips to help:

  • Sit comfortably; hands relaxed on your lap
  • Drop your shoulders and park your tongue in its correct position; refer P3 Method
  • Place your feet side by side flat on the floor, making sure that your knees and calf muscles feel soft and loose
  • Breathe slowly and deeply through your nose
  • Breathe out as fully as you can and count one in your mind
  • Breathe in again, slowly and deeply
  • And as you breath out count two
  • Continue like this until you have completed seven relaxing breaths
  • For the remaining time merely sit still, letting any thoughts or sensations come and go freely

In the early stages you may find it useful to use your QuitGuard whilst sitting still.

See how many of these simple acts of calm you can fit into your day. Could you fit one into your lunch break or before bedtime? Practice sitting still for 5 minutes before a meal; this helps you enjoy the food in a relaxed manner and promotes better digestion. The more you practice, the faster you’ll drop tension and feel the effects of daily relaxation.

So enjoy your restful sitting and learn to just ‘be’.

Article 2

I’ve nibbled for as long as I can remember

Ask any biter why they continue to bite and they’ll likely reply;

I don’t know why I do it, I’ve done it as long as I can remember.

Every time the biter nibbles and grooms their inner mouth skin, they experience a mild pleasure. However this enjoyable feeling can soon turn to guilt. It’s not a pleasant feeling, and to get relief they may continue nibbling.

The mind takes control and deceives you into thinking you’re enjoying the biting, even when it’s not good for you. An on-going cycle of biting brings an associated succession of emotions; pleasure, guilt, pleasure, guilt.

The biter constantly maintains a balance between the two painful extremes;

“Oh no I’ve bitten too much”

“I want to bite, but know I shouldn’t”


We bite, because there’s comfort in the behaviour. That’s why so many biters nibble under stress; it has a physiological effect on the body, making you gravitate to a happy place.

So when are we more likely to bite?

  • In stressful situations
  • To relax ourselves
  • To stay awake or fall asleep
  • To celebrate; ‘just a little chew’
  • When bored
  • When sitting for a prolonged time; like exams
  • When elbows are supported, allowing face touching

At this point you’re probably starting to understand more about; when you’re biting and how the biting cycle works. It’s become the pre-programmed behaviour for dealing with any situation; whether it’s stressful, boring or otherwise. Biting is the default mechanism that you always return to; the physical distraction from your life.

As you progress through the Quit Course, your behaviour starts to change and the desire to bite will begin to fade. You’ll become more aware of those moments when you want to bite, but you’ll get better at stopping yourself. The biting urge will weaken in intensity, with longer time intervals between these urges, until eventually you’ll desire a nibble very infrequently, if ever. This is permanently altering your cognitive behaviour for the better.

The good news is once you give up biting, even after a short period of time you’ll become much calmer. When under stress, you’ll feel more in control than when you were biting. Once you free yourself from the habit, you’ll wonder why it was such a big deal.

You’ll soon realize that all the benefits you thought biting was giving you, were false. You didn’t need to bite to deal with stress, socializing or work. Everything you did as a biter, you can do as a non-biter – but better.

And if, after 1 week, 1 month or 1 year, you have a nibble; it’s not the end of the world. Just remind yourself of the tools you’ve learnt from this course, apply them and carry on.


Enjoy freedom from biting

Good luck with Day Four

Back To Top