Tinnitus (ringing in the ears) is regrettably rather challenging to diagnose and treat. While scientists are hard at work to discover a cure, much about the causes and characteristics of tinnitus remain unknown.
If you have tinnitus, it’s important to first seek professional assistance. First, tinnitus is sometimes an indication of an underlying condition that requires medical assistance. In these cases tinnitus can be cured by taking care of the underlying problem.
Second, numerous tinnitus therapies are presently available that have proven to be highly effective, such as sound masking and behavioral therapies that help the patient to adjust to the sounds of tinnitus. Hearing aids have also been proven to be effective in many cases.
With that being said, some cases of tinnitus linger despite the best available treatments. Fortunately, there are some things you can do on your own to lessen the severity of symptoms.
The following are 10 things you can do to manage your tinnitus.
1. Uncover what makes your tinnitus worse – each instance of tinnitus is distinct. That’s why it’s critical to keep a written log to identify specified triggers, which can be particular types of food, drinks, or medications. In fact, there are several different medications that can make tinnitus worse.
2. Quit smoking – smoking acts as a stimulant and restricts blood flow, both of which can worsen tinnitus symptoms. Research also shows that smokers are 70 percent more likely to acquire some type of hearing loss in comparison to non-smokers.
3. Reduce consumption of alcohol or caffeinated drinks – even though some studies have challenged the assertion that caffeine makes tinnitus worse, you should track the effects yourself. The same thing goes for alcoholic beverages; there are no conclusive studies that show a clear connection, but it’s worth monitoring.
4. Use masking sounds – the sounds of tinnitus may become more noticeable and irritating when it’s quiet. Try playing some music, turning on the radio, or buying a white-noise machine.
5. Use hearing protection – some instances of tinnitus are transient and the result of brief exposure to loud sounds, like at a concert. To avoid further damage—and persistent tinnitus—make sure to use ear protection at loud events.
6. Try meditation – outcomes will vary, but some people have found meditation and tinnitus acceptance to be effective. Here’s an article by Steven C. Hayes, PhD, the co-founder of Acceptance and Commitment Therapy.
7. Find ways to relax – easing your stress and revitalizing your mood can help diminish the severity of tinnitus. Try yoga, meditation, or any activity that calms your nerves.
8. Get more and better sleep – sleep deficiency is a known trigger for making tinnitus worse, which then makes it more challenging to sleep, which makes the symptoms worse, and so on. To guarantee that you get sufficient sleep, try using masking sounds at night when dozing off.
9. Get more exercise – researchers at the University of Illinois found that exercise may contribute to lower tinnitus severity. Exercise can also reduce stress, improve your mood, and help you sleep better, all of which can help with tinnitus relief.
10. Enroll in a support group – by joining a support group, you not only get emotional support but also additional tips and coping techniques from other people suffering from the same symptoms.
What have you discovered to be the most effective method of dealing with tinnitus? Let us know in a comment.