How to Stop Licking Your Lips

How to Stop Licking Your Lips

Written by a Wellness Content Specialist

Chronic lip licking may seem like a harmless habit, but over time, it can lead to painful dryness, peeling, and even long-term damage. If you're constantly reaching for lip balm only to find your lips still dry and irritated, the culprit might be your own saliva.

Here’s why stopping this habit matters:

Saliva dries out lips, making them more chapped.

Constant licking leads to lip inflammation (lip licker’s dermatitis).

Over time, it can cause cracks, bleeding, and discomfort.

Breaking the habit restores the natural moisture barrier.

Let’s explore what causes this cycle, why it's so hard to break, and what steps you can take today to stop licking your lips—for good.

Why Do People Lick Their Lips?

Lip licking is usually unconscious and triggered by:

Dryness or irritation: You feel the lips are dry, so you instinctively lick them.

Habit or nervous behavior: Similar to nail-biting, it becomes a reflex under stress.

Weather and environment: Cold or dry climates can dry out the lips, prompting more licking.

Dehydration or nutrient deficiencies: Lack of water or certain B vitamins may lead to dry lips.

This creates a vicious cycle. The more you lick, the drier your lips become—making you lick even more.

The Harm Caused by Lip Licking

While it may seem soothing in the moment, saliva isn't your lips’ friend.

Here’s what happens:

Saliva evaporates quickly, stripping the thin skin on your lips of moisture.

Enzymes in saliva, designed to break down food, can irritate lip skin.

Chronic exposure to saliva causes redness, scaling, and cracking, especially around the corners of the mouth.

Dermatologists refer to this as lip licker’s dermatitis—a condition that can worsen over time and may require medical treatment if not addressed early.

Step-by-Step Guide: How to Stop Licking Your Lips

Stopping a subconscious habit can be challenging. But with consistency, you can retrain your brain and restore lip health.

1. Recognize the Triggers

Awareness is the first step.

Are you licking your lips when you're anxious, bored, or after eating?

Try journaling or using a habit tracker app to log when you notice yourself doing it.

Once you know your triggers, you can intervene early.

2. Hydrate from the Inside Out

Drink plenty of water: Aim for at least 8 glasses a day.

Eat hydrating foods: Cucumbers, watermelon, and leafy greens can help.

Consider a vitamin B complex supplement if you have recurring dry lips.

3. Apply a Protective Lip Balm (But Use It Correctly)

Choose fragrance-free, dermatologist-recommended lip balms that contain:

Occlusives: like petroleum jelly or lanolin, to lock in moisture.

Humectants: such as hyaluronic acid or glycerin, which attract water.

Emollients: like shea butter or squalane, to smooth and soften lips.

💡 Tip: Avoid flavored or scented lip balms—they may tempt you to lick more.

Reapply every 2–3 hours, especially after eating or drinking.

4. Use a Barrier at Night

At bedtime, coat your lips with a thick layer of petroleum jelly or a ceramide-rich ointment. This helps repair the skin barrier overnight and prevents unconscious licking while you sleep.

5. Distract and Replace the Habit

When you feel the urge to lick, try:

Chewing gum or sucking on sugar-free mints.

Touching a worry stone or using a stress ball to engage your hands.

Breathing exercises or mindfulness techniques if your habit is anxiety-related.

It helps to replace the habit with a neutral or positive one instead of just suppressing it.

6. Use Reminders and Reinforcements

Try these methods:

Apply a bitter-tasting lip balm designed to discourage thumb-sucking in children. The unpleasant taste can reduce licking.

Set reminders on your phone or post sticky notes on your mirror with gentle nudges like: “Moisturize, don’t lick.”

Reward yourself for going a day or week without licking. Positive reinforcement works wonders.

7. Treat Existing Damage Gently

If your lips are already cracked or inflamed:

Avoid exfoliating—this can make things worse.

Do not pick or peel at the skin.

Stick to gentle healing products and moisturize often.

Use cold compresses to reduce inflammation if needed.

8. Know When to Seek Professional Help

If:

Your lips remain severely cracked after a week of care

You experience bleeding, oozing, or signs of infection

You suspect an underlying condition like eczema or a fungal infection

…then it’s time to consult a dermatologist or healthcare provider.

Maintaining Lip Health Long-Term

Once you’ve broken the habit, protect your lips year-round:

Apply SPF lip balm during the day—sun exposure can also dry out lips.

Use a humidifier in dry or heated indoor environments.

Avoid licking during meals—dab your mouth with a napkin instead.

Make lip care part of your daily self-care routine.

Above-the-Fod Summary (Recap in Bullet Points)

Lip licking leads to dryness and damage, not moisture.

It’s often triggered by stress, dryness, or unconscious habits.

Hydration, habit replacement, and protective care are key.

Avoid flavored balms and treat damage gently.

Persistent issues may need dermatological help.

FAQs

❓ Is licking your lips a sign of anxiety?

Yes, it can be. Like nail-biting or hair-pulling, lip licking is sometimes a coping mechanism for anxiety or nervousness. Mindfulness and habit-replacement strategies can help manage this.

❓ What kind of lip balm works best?

Look for unscented, dermatologist-approved balms with occlusive ingredients (like petroleum jelly), humectants (like glycerin), and emollients (like shea butter). Avoid menthol, camphor, and artificial flavors.

❓ Can licking your lips cause permanent damage?

If left unchecked, yes. Chronic lip licking can lead to persistent inflammation, discoloration, or even skin thickening around the mouth. Early intervention is key to preventing long-term effects.

Final Thoughts

Breaking the lip-licking habit takes time, but it’s entirely achievable. With a mix of self-awareness, healthy replacements, and gentle care, you can restore your lips’ natural moisture barrier—and keep it that way