Tips to Get Relief From Tinnitus

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

The actual issue with chronic tinnitus isn’t only that you have a ringing in your ears. The real problem is that the ringing doesn’t stop.

The constant noise, perhaps rather moderate in volume, might begin as little more than an annoyance. But the ringing can become frustrating and even debilitating if it persists for days or months or more.

That’s why it’s essential that if you are coping with tinnitus you adhere to some tips to make life easier. It can make a huge difference if you have a plan when you’re lying in bed unable to fall asleep because of the ringing or buzzing in your ear.

How You Can Worsen Your Tinnitus

It’s important to remember that tinnitus is commonly not static. There are increases and decreases in the presentation of symptoms. At times, your tinnitus might be an afterthought, hidden in the background of daily life. At other times, that ringing could be as difficult to dismiss as a full-blown, individualized symphony.

That can leave you in a rather scary place of anxiety. Perhaps you even experience panic attacks while driving to work because you’re worried about your tinnitus flaring up during a meeting. That panic attack, in and of itself, can trigger the very episode you’re worried about.

Tips For Living With Tinnitus

The more you understand about tinnitus, the better you can plan for and control the effects. And management is critical since tinnitus doesn’t have a known cure. With the appropriate treatment, there’s no reason that chronic tinnitus has to negatively affect your quality of life.

Think About Tinnitus Retraining Therapy

Tinnitus retraining therapy (TRT) is a common approach to tinnitus management. The analogy that gets floated around most often is the sound of rain on your rooftops: it’s very loud and obvious when it first starts but by the end of the storm you stop focusing on it and fades into the background. It’s the same basic concept with TRT, training your brain to move that ringing into the background of your thoughts where it’s easier to dismiss.

It can take training to master this method.

Distract Your Brain

One reason tinnitus can be so infuriating is because your brain is constantly looking for the source of that sound, attempting to signal you to its presence. So supplying your brain with a variety of different sounds to concentrate on can be really helpful. You could:

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

You get the gist: Your tinnitus might be able to be decreased by engaging your brain.

Alternately, many people have found that meditation helps because it focuses your attention on something else, your breathing, a mantra, and etc. Some individuals have found that meditation reduces their blood pressure, which can also be helpful with tinnitus.

Consider a Hearing Aid For Tinnitus Management

Hearing aids that help reduce tinnitus symptoms are already being manufactured by a number of hearing aid companies. Hearing aids are a great option because you put them in and can forget about it the entire day, you don’t need to carry around a white noise generator or constantly listen to an app. The ringing will be managed by the hearing aid and you can relax and enjoy your life.

Make a Plan (And Follow-Through)

The impact of some tinnitus episodes can be decreased, and your stress response can be controlled if you have a good plan for any spikes in your symptoms. Pack a bag of useful items to bring with you. Anything that will help you be more prepared and keep you from having a panic attack, like making a list of helpful exercises, will go a long way toward management.

The Key is Management

Chronic tinnitus is an affliction that has no known cure. But control and treatment of tinnitus is a very real potential. These everyday tips (and more like them) can help make sure you are living with tinnitus, and not suffering from tinnitus.


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.