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

With chronic tinnitus, it isn’t the ringing in your ears that’s the actual problem. The real problem is that the ringing won’t stop.

The continuous noise, possibly somewhat modest in volume, may start as little more than an annoyance. But after a day or a week or a month, that buzzing or ringing can become aggravating, frustrating, even incapacitating.

That’s why it’s essential that if you are living with tinnitus you follow some tips to make life easier. When you’re lying in bed, having difficulty falling asleep because you keep hearing buzzing from your right ear, having a plan is going to do you a world of good.

How You Can Exacerbate Your Tinnitus

Chronic tinnitus, after all, is frequently not a static problem. Symptoms manifest themselves in spikes and valleys. At times, your tinnitus may be an afterthought, hidden in the background of everyday life. In other moments, that ringing could be as hard to ignore as a full-blown, personalized symphony.

That can leave you in a pretty frightening place of anxiety. You may be so concerned about your tinnitus flaring up during a meeting that you have a panic attack while you’re driving to work. That panic attack, in and of itself, can cause the very episode you’re concerned about.

Tips For Coping With Tinnitus

The more you understand about tinnitus, the better you can prepare for and control the effects. And, because there’s no known cure for tinnitus, control of symptoms is vital. With the proper management, there’s no reason that chronic tinnitus needs to negatively impact your quality of life.

Tinnitus Retraining Therapy is One Option

Tinnitus retraining therapy (TRT) is a standard approach to tinnitus management. The analogy that gets floated around frequently is the sound of rain on your roof: it’s very loud and obvious when it first starts but by the time the storm is ending you stop focusing on it and recedes into the background. TRT uses the same concept to train 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 a bit of 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 frustrating. So giving your brain more (and varied) stimuli to concentrate on can help. Try these:

  • Have music playing while you paint a picture.
  • Enjoy some time outdoors listening to the sounds of nature.
  • Take a bubble bath while reading a book.

You get the idea: Your tinnitus might be able to be reduced by engaging your brain.

Meditation, as an alternate approach, helps you concentrate your attention on a mantra, or your breathing which helps take your focus away from your tinnitus. Another advantage of meditation, at least for some people, is that it can decrease blood pressure which is a common cause of tinnitus symptoms.

Think about a Hearing Aid For Tinnitus Management

Numerous hearing aid companies have manufactured hearing aids that help minimize the ringing in your ear. This option is very convenient because they are small and out of your way compared to other strategies. The ringing will be managed by the hearing aid and you can relax and enjoy your life.

Make a Plan (And Stick to it)

Having a plan for unexpected surges can help you control your stress-out reaction, and that can help you minimize certain tinnitus episodes (or at least keep from exacerbating them). Plan on having a “go bag” containing stuff you might need. Anything that can help you be equipped for a tinnitus surge, even creating a list of useful exercises will be beneficial because it will keep you from having a panic attack!

The Key is Management

There’s no cure for tinnitus which is often chronic. But control and treatment of tinnitus is a very real potential. These everyday tips (and more like them) can help make certain you are living with tinnitus, and not suffering from tinnitus.

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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.
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