Do you clench your jaw and how to stop?

Im tense non stop and my have is non stop clenched. Also, the same with my shoulders. Everything becomes tense from that, my eyes hurt, my neck ,my head...

I even get pain above my Adam's apple and hoarse voice, face twitching around my right eye and eyebrows. Every time I pay attention I notice my shoulders are elevated in a tight position and my jaw is clenched.

Is there a way to retrain brain to stop these habits? I was also thinking about starting daily stretching routine and investing in my chair to sit properly since Im sitting all day long. Cheers