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Woman with her eyes closed trying to get relief from tinnitus with retraining therapy.

With chronic tinnitus, it’s not the ringing in your ears that’s the actual issue. It’s the continual non-stop ringing, that’s the real issue.

The continuous noise, possibly somewhat moderate in volume, might start as little more than a nuisance. But the ringing can become frustrating and even debilitating if it continues for days or months or more.

That’s why it’s essential to have some tips to fall back on, tips that make living with tinnitus less difficult. It can make a huge difference if you have a plan when you’re lying in bed struggling to fall asleep because of the buzzing or ringing in your ear.

How You Can Worsen Your Tinnitus

It’s beneficial to remember that tinnitus is often not static. There are increases and decreases in the presentation of symptoms. There are times when your tinnitus is minimal and virtually lost in the background. at other times, that ringing could be as hard to dismiss as a full-blown, individualized symphony.

That can leave you in a pretty scary place of uncertainty. Perhaps you even experience panic attacks while driving to work because you’re concerned about your tinnitus flaring up during a meeting. And the very panic attack brought on by this worry can itself trigger the tinnitus.

Tips For Coping With Tinnitus

The more you understand about tinnitus, the better you can plan for and manage the effects. And management is the real key since tinnitus has no known cure. There’s no reason that your quality of life has to suffer if you establish the proper treatment.

Think About Tinnitus Retraining Therapy

Many treatment options for tinnitus include some kind of tinnitus retraining therapy (or TRT). The sound of rain on a rooftop is a common analogy: very obvious at the beginning of a storm, but you stop paying attention to it after a while and that rain-on-rooftops sound fades into the background. TRT uses the same principle to teach your brain to move the tinnitus symptoms into the background of your thoughts so you will have an easier time tuning it out.

Mastering this technique can take some practice.

Get Your Brain Distracted

Your brain is constantly searching for the source of the noise and that’s one of the reasons why tinnitus can be so aggravating. So giving your brain more (and varied) stimulation to concentrate on can be helpful. Try these:

  • Have music playing while painting a picture.
  • Read a book while taking a bubble bath.
  • Bring a book to the park and listen to the birds while you read.

you get the gist: engaging your brain can help you manage your tinnitus.

Meditation, as an alternate path, helps you concentrate your attention on a mantra, or your breathing which helps take your attention away from your tinnitus. Some individuals have found that meditation decreases their blood pressure, which can also be helpful with tinnitus.

Think about a Hearing Aid For Tinnitus Management

Hearing aids that help decrease tinnitus symptoms are already being developed by numerous hearing aid companies. This option is really convenient because they are small and out of your way compared to other strategies. You can relax and let a discreet hearing aid manage the ringing for you.

Have a Plan (And Stick to it)

The impact of some tinnitus episodes can be minimized, and your stress reaction can be managed if you have a good plan for any surges in your symptoms. Plan on having a “go bag” full of stuff you may need. Anything that can help you be ready for a tinnitus surge, even making a list of helpful exercises will be good because it will keep you from panicking!

The Key is Management

There’s no cure for tinnitus which is often chronic. But that doesn’t mean that individuals cannot manage and treat their tinnitus. Make sure you are managing your tinnitus not suffering from it by using these tips and any others that you find helpful.

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References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3303565/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5050200/
https://pubmed.ncbi.nlm.nih.gov/17956798/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4447068/
https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1008664

The site information is for educational and informational purposes only and does not constitute medical advice. To receive personalized advice or treatment, schedule an appointment.