Tinnitus, the presence of ringing or buzzing in the ear, affects approximately 10 to 25% of adults. Living with chronic tinnitus, lasting three months or longer, can be extremely frustrating.
Let’s look at three ways you can minimize the impact of tinnitus to find some much-needed relief.
Wear Hearing Aids
Tinnitus and hearing loss often occur together, and, when they do, hearing aids can offer relief. These devices not only sharpen your hearing, but they can also make the ringing or buzzing of tinnitus less intrusive.
Today’s hearing aids often include special features designed to ease tinnitus. Many can play gentle background sounds, like white noise or nature tones, that help mask the ringing. Even if your device doesn’t have these extras, amplifying your surroundings gives your brain something else to focus on, making tinnitus less prominent.
Use Sound Machines
Silence can amplify tinnitus. Sound therapy fills that silence with something more pleasant or neutral, giving your brain something else to tune into. Hearing aids are one way to deliver sound therapy, but you can also try a white noise machine, smartphone apps or a fan.
Manage Stress
Researchers from a 2023 study found that stress can contribute to the development or worsening of tinnitus. If you’ve noticed your symptoms spike during tense periods and ease when you’re calm, stress management may help reduce the impact.
Try incorporating these habits into your routine:
- Deep breathing exercises or guided meditation
- Daily exercise like yoga or running around Dove Park
- Nightly reading
- Consistent, quality sleep (aim for eight hours)
Identify and Avoid Triggers
Everyone’s tinnitus behaves a little differently. For some, loud sounds, caffeine or even alcohol can make symptoms worse. If you’re unsure what triggers your tinnitus, track your habits and symptoms in a daily journal. Over time, patterns will emerge, giving you a clearer picture of what to cut back on or avoid altogether.
Consider Therapy
There are two main types of tinnitus relief therapies:
- Cognitive behavior therapy (CBT). CBT focuses on reframing negative thinking patterns to minimize the effect of tinnitus. For example, instead of saying “Tinnitus is the worst, I’ll never find relief,” you could say “Tinnitus is frustrating at times, but I’m working towards relief.” You will need to see a mental health professional for CBT.
- Tinnitus retraining therapy (TRT). TRT combines sound therapy with counseling to help your brain gradually tune out tinnitus. It reduces the emotional and psychological response to the ringing, making it less noticeable over time. A hearing specialist usually administers TRT.
Talk to a Tinnitus Specialist
Tinnitus doesn’t need to rule your life. Contact Heard It Through The Grapevine Audiology, PC today to discuss your symptom management options with one of our specialists.