An estimated 10 to 25% of adults experience tinnitus. In some cases, that internal ringing pops up suddenly and leaves just as quickly. In others, it can last for months. If your tinnitus falls into the latter group, finding ways to manage the symptom in your daily life is crucial.
Counseling options like tinnitus retraining therapy (TRT) and cognitive behavioral therapy (CBT) offer long-term solutions to help reduce your negative reaction to the ringing—but it’s still helpful to have daily coping techniques. Let’s take a look at two effective ways you can manage tinnitus for a better quality of life.
Sound Therapy
Sound therapy masks the internal noise of tinnitus with soothing external sounds, such as ocean waves, rain or white noise. You can use hearing aids, a fan, a sound machine or a tinnitus relief app to administer sound therapy. When you first start, try sound masking whenever tinnitus appears. If your tinnitus is constant or nearly constant, try running a fan in the background at your workplace or home or using a tinnitus masking feature on your hearing aids.
Try to increase the amount of time you’re using sound masking gradually. One small 2022 study found that increasing the daily sound therapy hours may increase the tinnitus relief effects of the therapy.
Find a Relaxing Hobby
A 2023 study found that psycho-social stress shares the same probability of developing and worsening tinnitus as occupational noise exposure. A psycho-social stressor is a life event that causes unusual or intense levels of stress that can contribute to the development of mental health disorders, illness and maladaptive behaviors. A few examples of psycho-social stressors include divorce, prolonged illness, highly competitive workplaces and social exclusion.
You may not be able to eliminate all stressors from your life, but it’s essential to find effective ways to manage your stress levels. Try a few of the following:
- Schedule at least 20 to 30 minutes of quiet time each day
- Get daily exercise, like a 30-minute run around Anderson Park or a nightly yoga video
- Eat a healthy diet high in fruits and vegetables
- Meditate or journal nightly
- Make time to socialize
Sound therapy and relaxation are great tools for finding tinnitus relief. To learn more about managing your symptoms, contact Advantage ENT & Audiology today.