1. Reduce your stress level
This advice should not come as a surprise, considering that we are talking about finding relief from a condition triggered or worsened by stress. Logically, if you focus on finding ways to reduce your stress level, your tinnitus should improve as well.
Consider incorporating mindfulness practices into your daily routine. Daily mindfulness can help reduce the stress and worries that come with life.
2. Try to distract your attention
Having a constant buzzing or ringing in the ear can be very impairing. By making a conscious effort to distract your attention from the sound can be incredibly helpful in finding temporary relief. Spending more time on activities you enjoy - art, sports, or other recreational activities - can go a long way. When your attention is focused on other things, your tinnitus-related symptoms should improve.
3. Use background sounds
Listening to music or other sounds, such as radio or TV, can be very helpful. When you play external sounds at low volume, it can block out any internal sounds you may be hearing. Sound masking can cover tinnitus-related sounds, while more advanced therapies can provide more robust relief.
Sound therapies
Sound therapy uses external noise to change a patient's perception of tinnitus. While sound therapies do not cure the condition, they can reduce the intensity. Many devices provide different levels of sound therapy and generic background noise.
Sound-masking devices
For instance, sound-masking devices give out white noise, pink noise, nature sounds, or other ambient sounds. Unfortunately, these devices are typically only effective while using them or immediately after use and offer limited long-term improvement in tinnitus perception.
Hearing aids
You might find that getting a hearing aid provides even greater relief. Since hearing aids augment external sounds, they help divert your attention from the internal sounds.
Notched-music devices
Unlike regular white noise machines, you only need to wear notched-music devices intermittently, such as during therapy sessions, before bedtime, or immediately upon waking. The main advantage of these devices is that they provide a longer-lasting benefit.
Combination devices
Hearing aids equipped with integrated sound generation technology are called combination devices. They produce continuous white noise or other tailored sounds for tinnitus patients. Such devices are excellent options for tinnitus sufferers with measurable hearing loss. Also, because these specialized hearing aids are portable, they provide consistent benefits all day.
Sleep and sound apps
Sleep apps are an easy and inexpensive way to get some tinnitus relief. Many of these apps can be downloaded for free or usually for a nominal fee. Try to search for apps that are approved by an audiologist.
4. Movement, exercise, and sport
We all know movement and exercise are excellent ways to reduce stress. So, naturally, such activities are also effective at decreasing the root cause of stress-related tinnitus. Almost any form of exercise can act as a stress reliever. Movement can boost your endorphins and distract you from your daily stressors.
5. Relaxation and mindfulness practices
Relaxation techniques are designed to get you out of stress mode, slow your breathing, lower your blood pressure and reduce your heart rate. While many people compare relaxation techniques to cognitive behavioural therapy, the two are not the same.
Some of the most common relaxation techniques are breathing exercises, progressive relaxation, visualization, self-hypnosis, autogenic training, and biofeedback-assisted relaxation.
6. Avoid tinnitus triggers
Coffee, nicotine, chocolate, alcohol, and sugary drinks can make tinnitus worse. Alcohol, in particular, can be harmful as it increases blood pressure and worsens your symptoms.
Other triggers are loud noise, earwax, congestion, high or low blood pressure, some medications, sleep issues, and salt.
7. Cognitive-behavioural therapy
Audiologist-delivered cognitive-behavioural therapy (CBT) is focused on managing tinnitus distress. It is a type of counselling that addresses mental and emotional responses to tinnitus. It's designed to help you feel empowered to make positive changes in your thinking and behaviour. This therapy can help you cope with and live with your tinnitus disorder.
Working with a therapist helps to change how you view tinnitus in your life. So instead of focusing on all the things you cannot do because of tinnitus, therapy encourages you to focus on the decisions you can make to create a more comfortable environment.