If you've ever caught yourself nibbling your nails during a tense Zoom call or endlessly scrolling through your phone between tasks, you're not alone. Tech jobs and remote work can be intense, and many of us develop little "self-soothing" habits to cope. These behaviors provide quick comfort in the moment, but over time they can become distracting or even unhealthy. The good news is that with a bit of awareness and healthier strategies, you can manage work stress without biting your nails down to the nub. In this post, we'll explore common stress-induced habits, why we pick them up (especially when working from home), and how to replace them with healthier coping techniques – including a smart tool that can gently keep you on track.

A remote worker feels overwhelmed by an endless stream of online information, highlighting how mindless scrolling can add to stress. We all have our quirks when stress strikes. In high-pressure tech roles or busy home office settings, certain self-soothing habits tend to pop up almost instinctively. Here are a few of the most common ones that people turn to for comfort during the workday:

Nail Biting

Gnawing on fingernails is a classic nervous habit. It often kicks in when you're anxious or deep in concentration. In fact, an estimated 20–30% of people engage in chronic nail biting, so it's more common than you might think. It may feel soothing, but chewing your nails can damage your nail beds and skin, and introduce germs into your mouth.

Face Touching (and Hair Twirling)

Rubbing your eyes, chewing your lip, resting your hand on your face, or twisting a lock of hair are ways we unconsciously self-soothe. You might do these without realizing whenever you're stressed or bored. (Ever noticed how your hand just wanders to your face during a long coding session?) These gestures are usually harmless, but frequent face-touching can irritate your skin or spread germs.

Fidgeting

This includes tapping your foot, clicking a pen, or fiddling with whatever's on your desk. Fidgeting is basically releasing nervous energy through small movements. While it might look like distraction, studies show fidgeting can actually improve concentration and reduce stress in certain situations. It's your body's way of staying alert during long periods of focus. (That little stress ball or fidget toy on your desk exists for a reason!)

Mindless Snacking

When the afternoon slump hits, you wander to the kitchen for yet another snack – not out of hunger, but for comfort or sheer boredom. Working from home makes this habit easy (the pantry is right there). Unfortunately, constant nibbling on chips or candy can become unhealthy. Nearly half of people who shifted to WFH during the pandemic reported gaining weight, partly due to increased snacking.

Endless Scrolling

Whether it's doomscrolling news or checking social media, many tech workers reach for their phone as a quick mental escape. A stressful email comes in, and next thing you know you're scrolling Instagram or tech forums. This mindless scrolling might feel like a break, but it often leaves you feeling more drained. It can even trap you in a cycle of dissatisfaction and anxiety – you scroll seeking relief, but end up more stressed or distracted.

For most of us, these habits are triggered by feeling nervous, isolated, bored or stressed at work. They often kick in before we even realize it – one moment you're deep in thought, the next you're biting a nail or reaching for your phone without thinking. These behaviors do provide momentary relief (that's why we do them!), but they can also be a double-edged sword. Over time, nail biting, face-touching and the like "tend to cause damage to both body and mind" – from sore fingers or skin breakouts, to reduced focus or lingering guilt. Recognizing these patterns is the first step to changing them.

Disclaimer: The information in this article is for educational purposes only and should not replace professional medical or psychological advice. If you're experiencing severe emotional distress or other significant issues, please consult a qualified healthcare provider. LYFA is intended as a supportive tool, not as a replacement for professional therapy.