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

The real problem with chronic tinnitus isn’t simply that you have a ringing in your ears. The real problem is that the ringing won’t stop.

The constant noise, possibly somewhat moderate in volume, might start as little more than an annoyance. But the ringing can become aggravating and even debilitating if it continues for days or months or more.

That’s why it’s critical that if you are living 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 often not static. There are increases and decreases in the presentation of symptoms. Sometimes, your tinnitus might be an afterthought, lost in the background of everyday life. At other times, that ringing could be as difficult to ignore as a full-blown, personalized symphony.

That can leave you in a rather frightening place of uncertainty. Maybe you even experience panic attacks while driving to work because you’re worried about your tinnitus flaring up while you’re in a meeting. That panic attack, in and of itself, can trigger the very situation you’re concerned about.

Tips For Coping With Tinnitus

The more you know about tinnitus, the better you can plan for and manage the effects. And management is critical since tinnitus has no known cure. There’s no reason that your quality of life needs to suffer if you establish the proper treatment.

Think About Tinnitus Retraining Therapy

Many treatment options for tinnitus involve some kind of tinnitus retraining therapy (or TRT). The sound of rain on a rooftop is a common analogy: it’s very loud and noticeable when it first begins but by the time the storm is ending you stop paying attention to 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 attention where it’s easier to dismiss.

Mastering this strategy can take a bit of practice.

Get Your Brain Distracted

Your brain is constantly looking for the source of the noise and that’s one of the reasons why tinnitus can be so frustrating. So giving your brain a variety of different sounds to concentrate on can be very helpful. Try these:

  • Enjoy some time outside listening to the sounds of nature.
  • Read a book while soaking in a bubble bath.
  • Do some drawing or painting while playing music.

You get the gist: engaging your brain can help you manage your tinnitus.

Meditation, as an alternate path, helps you focus your attention on a mantra, or your breathing which helps take your attention away from your tinnitus. Another advantage of meditation, at least for some people, is that it can reduce blood pressure which is a known cause of tinnitus symptoms.

Manage Tinnitus With a Hearing Aid

Several hearing aid companies have developed hearing aids that help reduce the ringing in your ear. This option is very convenient because they are small and out of your way compared to other strategies. You can relax and let a discreet hearing aid take care of the ringing for you.

Make a Plan (And Stick to it)

The effect of some tinnitus episodes can be lessened, and your stress response can be managed if you have a good plan for any surges in your symptoms. Pack a bag of useful items to take with you. Anything that will help you be more ready and keep you from panicking, like making a list of practical exercises, will go a long way toward management.

Management is Key

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

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