For decades, the news has cautioned us about the ill effects of stress on our health, longevity, and happiness. But what is stress and how do you know when you are experiencing it? What does it have to do with jaw pain and dysfunction? Most of all, what can you do about it?
Stress is your body’s response to threats, real or imagined. You become alert, focused, and energized, ready for action. It is a physiological response designed to protect you in dangerous situations, to get you away from the danger or to confront it. Something in us is always scanning for danger and ready to respond.
It also gives you the energy to meet life’s challenges, for example, taking a test, interviewing for a job, making an important presentation, having a difficult conversation, scoring a point, winning a game, driving safely. Doing anything difficult where you care about the outcome requires some extra energy and focus.
So stress isn’t inherently bad — but too much stress can damage your health and quality of life. In the fight-or-flight response (sympathetic dominance of the autonomic nervous system), your body releases stress hormones. Your heart rate goes up, your blood pressure rises, your muscles tense, your breathing quickens, and your senses become sharper, all so you can respond to the situation.
We’re designed to respond this way in extraordinary situations, and the rest of the time (which ideally would be most of the time), to live peacefully, nourishing ourselves, cooperating with the group, resting, relaxing, having fun, and enjoying our lives (parasympathetic dominance, or rest-and-digest mode).
Physiologically, the heart rate slows, breathing slows, blood pressure goes down, muscles relax, and attention becomes broader. In this state, your system has more resources for digesting and assimilating your food and repairing damage.
The switch from rest-and-digest to fight-or-flight occurs quickly and automatically, bypassing your conscious mind. You become aware afterwards that your state has changed.
This is a good exercise: How do you know you are experiencing stress? What tips you off? Do you notice a sudden sharp inhalation and muscle tension? (That’s what I notice.) Do you feel your heart pounding? Do you notice that your mind suddenly becomes focused and alert?
Another good exercise: How do you know you’re okay? Is there a kinesthetic signature that lets you know you are relaxed? I feel a peaceful, happy feeling in my chest. What do you notice?
What does stress have to do with jaw pain and dysfunction? Almost every bit of information available about the causes of TMD connects it to stress. Muscle tension is a universal response to stress. The jaw muscles tighten.
Most everyone experiences stress, but not everyone experiences jaw symptoms. No one seems to know why this is. Here are some of my observations and hypotheses.
I’ve observed that most people carry way more muscle tension from stress in their upper bodies, in the upper back, shoulders, neck, jaw, and/or face. For some, all of those places get tense. For others, only one or two get tense.
The jaw is the only part involved in chewing and talking. Chewing doesn’t have any associations with threats or danger that I can think of. If the food tastes good and is safe and your teeth and jaws are healthy, chewing is a pleasure.
Talking can be dangerous. Some clients have directly related the onset of their jaw symptoms with feeling unsafe about freely expressing themselves about a difficult situation they had with another human being. This could have happened long, long ago, with the unpleasant memory being repressed.
Some people have had so much stress and/or trauma in their lives, it’s become chronic. They don’t know how to deeply relax.
Maybe some people are predisposed to have jaw issues. It could be from the strains of their birth and an attempt to reshape the head. It could be a learned strain pattern that runs in their family. It could be from a lack of nutrients that help form healthy jaws (read more about the work of Weston A. Price, DDS, on this topic). I’m sure there are many other possibilities.
I do know that for everyone, help is available. You can release (or get help releasing) the tension in your jaw muscles. You can examine your past, with psychotherapeutic help or by journaling or talking to a trusted friend. You can learn to deeply relax, and it’s a pleasure. And that’s a good topic for tomorrow.
You have eight jaw muscles: two pairs of large ones on the outside of your head (the masseters and temporalises) and four small ones inside your mouth (two medial pterygoids and two lateral pterygoids).
Any of them can get trigger points.
What is a trigger point? It’s unhealthy muscle tissue that causes pain.
Healthy muscle tissue is made of bundles of fibers that run in the same direction. This tissue is pliable. It stretches or contracts when you move.
A trigger point is a spot where the muscle tissue has lost its pliability. A massage therapist may feel that the fibers in a particular spot feel hard, creating a small nodule. The tissue feels dense and often rolls under the fingers, compared to healthy muscle tissue.
Trigger points cause that band of muscle fibers within a muscle to shorten and tighten, restricting full range of movement of the entire muscle.
Trigger points usually feel tender when you apply pressure to them, and they often refer pain elsewhere.
Where several of them occur in an area, they form “constellations.” If one of those trigger points in the constellation is primary and the rest are satellites, it usually takes trial and error to locate and treat the primary one — and until that happens, the satellites keep reoccurring.
This makes them the tricksters of the nervous system, and it’s why specialists in trigger point therapy are rare and sought after.
You can work on your own trigger points to release them. It helps if you’ve received trigger point work from an experienced massage therapist, but you can learn to do it yourself. Even then, you may prefer to have someone else work on them, especially if you have a lot of them.
Even with an experienced therapist working on your trigger points, sometimes the body clearly says “no more today,” a signal to move on to another technique and schedule another session.
It is written for laypeople to release their own trigger points, but many massage therapists use it as a reference book in their offices.
When I am working on TMJ issues, I notice that many people have trigger points in their masseters, the big external jaw muscles on the sides of your face that run from your cheekbone to the bottom of your jawbone.
Here’s how to find trigger points in your own jaw: using a bit pressure, drag your fingers slowly down the masseter muscle on one side of your face. Do this several times, experimenting with adding pressure, and notice if there are tender spots or small dense spots that roll under your fingers. Repeat on the other masseter.
If you don’t have masseter trigger points, this usually feels pretty good.
If you find trigger points in your masseters (and you can have other TMJ issues without them), there are several ways of treating them.
Some therapists apply a huge amount of pressure. I don’t recommend this because if you have TMJ issues, your jaw is probably already out of alignment, and applying lots of pressure could make it worse.
A better way, in my opinion, is to use less pressure. Yes, you can gently release trigger points!
I learned to do this from a local (Austin) massage therapist who is very experienced with trigger point release. She’s worked on me and released many trigger points, teaching me how to do this in the process.
If you have a lot of trigger points, I highly recommend seeing her. She works intra-orally, as do I, but her experience is greater than mine, and she’s amazing at discovering patterns if you have “constellations” of trigger points. She’s going to be more efficient than I can possibly be. She’s the queen!
If you are interested in having her work on you, her name is Rose of Sharon, and you can reach her by phone or text at 512-282-1672. Please leave a message with your name and number so she can contact you.