are there any main causes of tmj disfunction, what can i do before seeing the specialist to help it get better

Answer 1

The main causes of TMJ disorder are:
joint degeneration
trauma
osteo-arthritis
rheumatoid arthritis
other inflammatory disorders
response to stress or anxiety
constantly chewing gum
sometimes cause is unknown

The treatment will focus and finding and fixing the cause of your TMJ.

For coping strategies you can do:
meditation
yoga (due to learning proper breathing)
visualization
music, dance and art therapy
deep breathing or diaphragmatic breathing
progressive muscle relaxation

Answer 2

just to add to the r.n.'s notes above:

1. don't chew gum
2. don't eat popcorn or chips
3. eat soft foods & soups