Coping Strategies for Everyday Life with Tinnitus

The severity of tinnitus among individuals who have these symptoms of an underlying condition varies from person to person. Some individuals experience tinnitus every single day, while for others, it’s something that comes and goes. Regardless of the severity of your symptoms, it’s important there are several things you can do that will reduce symptoms and make living with tinnitus easier to manage. So, what are coping strategies for tinnitus?

Relaxation Techniques

Studies have shown that higher levels of anxiety and stress are associated with tinnitus, in two ways. First, individuals who have tinnitus are more likely to have elevated anxiety and stress levels. Second, stress and anxiety can make tinnitus symptoms worse. As such, it’s recommended to practice relaxation techniques to keep anxiety and stress under control.

There are a number of ways to promote relaxation. Yoga and meditation are two activities that have been shown to be effective. Deep breathing exercises and muscle relaxation processes can also help.

Sound Therapy

Sound therapy is often used in conjunction with other forms of coping strategies like meditation or yoga. For example, listening to nature sounds or music can help reduce your tinnitus symptoms. Basically, any sound that is comforting can help to direct the individual’s focus away from their tinnitus. Masking machines, in particular, have been shown to be effective, making them a popular option. These machines emit white noise which masks the sound of tinnitus and can be especially useful when trying to work or going to sleep.

Limit Smoking and Alcohol

It’s recommended to actively avoid products that can worsen tinnitus symptoms. Both nicotine and alcohol have been shown to have a negative impact on tinnitus. They both elevate blood pressure, which can worsen symptoms, plus they can cause an increase in stress and anxiety, both of which are to be avoided. It’s worthwhile limiting or completely eliminating the use of these products, especially since doing so can also lead to improvements in other aspects of your life, including energy levels and enhanced mood.

Invest in Quality of Sleep

Having a good night’s sleep is important for everyone, especially those with tinnitus. Living with tinnitus can make it more difficult to get to sleep, which in turn leads to an increase in stress and anxiety, which worsens tinnitus symptoms. There are plenty of things that people with tinnitus can do to increase the quality of their sleep. Investing in a sound machine that emits white noise can help to focus the mind away from ringing in the ears. Following general good sleeping habits, including avoiding caffeine and having a set sleeping routine, will also help.

Speak to an Audiologist

If you’re living with tinnitus, then it’s recommended to speak to an audiologist. They will be able to offer valuable guidance on the best ways to manage tinnitus, including lifestyle changes, coping strategies and products – such as hearing aids or masking devices – that can help. If you want to learn more about different coping strategies for everyday tinnitus, contact an audiologist.