Check your progress
– Its time to check your progress
– There are new ToolBox items to learn
Articles below too.
Consider these Questions:
Well done to you
That is a real achievement and shows you have the dedication and commitiment to make this course a success. We know that you are using the P3 Quit Methods plus the ToolBox and techniques.
You can be excited to know that we still have more learning to further help your quit journey.
Keep up the great work!
That's still good progress
Slip-ups can happen, what’s important is you get right back to quitting.
If you can stop for a short time, you can definitely complete more ….each time you have a solid break it is an actual success, not a fail. You are showing yourself how you can live…just keep on trying until you succeed
Try reviewing your Quit Plan – there will be a reason why you took that nibble, what was it that made you? What could you do differently to prevent it happening again?
Take a moment, and revisit your the P3 Quit Methods – Protect. Park. Puff plus the ToolBox techniques.
You can achieve this goal!
Ouch, that can happen
Ouch, yes these can happen and are part of the process.
Observe and identify when you did it, and why you did it. Were you eating something hard, eating too fast or maybe you were just too relaxed when chewing.
Your mouth is trying to heal and you may have hard lumps where you have been nibbling. These lumps can stick out and become chomped between your teeth. Never fear, the ridgelines or lumps will slowly reduce and form into a flat surface. This will allow you teeth to glide over without catching.
Keep on your Quit Plan and keep doing the good work. You will make it.
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.
Find a support person who understands why you want to quit; someone who’s non-judgemental of your journey.
Share the quit course outline and ask them to reward you with the tokens as you progress.
Re-hydrate - Water
Your inner mouth skin has been damaged and needs extra nourishment.
Water will keep the skin soft and support its natural healing ability. Drink and swill with water throughout the day.
Take a moment to check your body language and posture. You can stop any unwanted biting simply by moving your hands away from you face.
It’s particularly important to check yourself when you go into ‘autopilot’. This is the time when you’re tempted to bite or nibble without realising it.
Why am I still having urges?
Since you’re new to this bite-free way of life, it may feel strange to actually rest your hands, tongue, cheeks and mouth without fidgeting.
At this stage it’s useful to talk about the urges that may happen; days, weeks, months or even years into quitting.
The need to bite may come at anytime. It can blindside you, triggering those old habits and behaviours that were once a part of your life. However the perceived pleasure you once had from nibbling and chewing, is now passing. You’ve made a new discovery, that is; ‘I can live without this behaviour that was harming me’.
At other times you may have thoughts like ‘I used to bite when I did this.’ Understandably so, this old habit had become a ritual in your everyday life. Not surprising, you may sometimes have a strange feeling you’re “supposed” to be doing something, right now. The ongoing habit of biting has stopped, so there may be a void in your life; but it’s a good one.
You’ll become more aware of those moments when you think you want to bite. The process of quitting strengthens your ability to look at your behaviour more objectively, “notice” those moments when you want to bite and then stop yourself. You really don’t want to bite and you now realise it does you no good.
It’s funny how the thought of a bite seemed like a good idea for a few seconds, your tongue searches, but you know not to even do it!
Many ex-biters can go days, weeks and even months without a thought of biting. So it’s important to carry on using the P3 Quit Method, the Tips and ToolBox items provided. Time is an amazing healer and it really does get easier and easier.
Cheek biting can have its dark side, particularly when you’re trying to quit. You may have thoughts like ‘I must quit biting, but just one more bite, one more smooth off. A spiral of guilt may start, as you procrastinate about quitting.
Remember being bite-free has clear advantages and once you get through the first week it will get easier. In time, cheek biting will become a thing of your past.
Whether you’re days, weeks or months into quitting, stay focused on the great decision you’ve made and praise yourself regularly. This experience will make you a stronger person, life will be more enriched and you’ll continue to enjoy the benefits for years to come.
Stay Positive and focus on the Goal
Quitting is painless and happens one hour, half day and day at a time. Try not to think of quitting as forever; that’s too far away. Taking it one day at a time, means you can allow for slip-ups.
If you’re still biting, but less than before; then praise yourself. This is still great progress on your journey.
Focus on where you’re at now and watch the days add up on your calendar or Quitzilla app. Try to stay positive and always be kind to yourself, regardless of how you’re progressing. Your quit path may not be perfect, but what matters is that you’ll eventually stop biting for good.
If you do start biting again, just reset the timer on the app and start again.
You don’t need to navigate the Quit path on your own.
It’s easier when you have support from those close to you; family or friends who understand. It maybe difficult to approach the topic, but let them know you’re planning to quit and explain how they can help.
- Tell your family and friends your reasons for quitting
- Discuss and show them your Quit Plan
- Ask them to check-in regularly to see how you’re feeling
- When wearing your QuitGuard ask them to be compassionate; though the guard is not too noticeable, it may make you talk differently
- Ask them to be tolerant of any mood swings that may arise, as you withdraw from the habit
- Familiarise them with the P3 Quit Method; they can remind you to use these tools if they see you biting
- Give them the Bronze, Silver and Gold Reward tokens to present to you on achievement days
The first goal is to get through the first few days, one day at a time.
Your mind can be strong and could weaken your ability to quit. It may have an array of excuses for why you shouldn’t quit and might convince you that it’s too hard. There’s the fear of throwing away an old habit, that’s been with you for years or even a lifetime.
For many, you’ve learnt that biting is how you cope with life’s stresses and in some way it’s actually relaxing. Your mind becomes attached to the self-soothing behaviour; it’s something you can’t live without. For better or worse, biting is a part of you.
You know the spiral … your tongue searches and find’s a spot; you bite. Then you seek again; you nibble, hoping to achieve a smooth inner cheek. You repeat the cycle for days, but never attain that smooth mouth. You may become discouraged, depressed, embarrassed and frustrated with yourself. And worst of all, the biting continues.
Although your mind is strong, with the right tools you can support yourself to overcome this habit.
- Ask yourself why you want to quit. Your Quit Plan outlined all the negative aspects of biting; use this as a powerful motivation to stop.
- Next, consider the financial and health consequences and social implications. Yes, people do notice you biting; it’s likely they don’t say anything out of politeness.
- Go cold turkey; there’s no middle ground, a small nibble or chew is likely to start the cycle again. Wear your QuitGuard as often as you can, particularly in those early days of quitting. Because it acts as a physical barrier, there’s no way you can bite, even if you want to.
- Be mindful of your body posture and sitting or standing habits. Pay attention to your hand positions and try keeping them away from your face; they may be programmed to push the cheek over to your teeth for a bite.
Most biters appear to function normally on a day-today-basis; dealing with stress, meetings, driving, chatting and relaxing can all be done whilst you’re biting or nibbling. Now it’s time to prove that these activities can be done without biting. Getting through those first few days will prove to yourself that you can live without it.
Once the initial quitting process is complete, the rest is mostly straightforward. Sure, there will be times when you may think about biting, but now you’ll realize there’s only one option. The thought of falling back to your old habit of biting and all its harmful consequences, is the ammunition needed to never bite again.
Not to bite; it’s an all or nothing proposition