How to Manage Tinnitus: Coping Strategies and Lifestyle Changes

If you’ve experienced tinnitus, you’re familiar with the persistent hum or ringing sound that only you can hear. It’s a common symptom linked with various causes such as age-related hearing loss, ear injuries or certain circulatory system conditions. Yet, the consistent ringing doesn’t need to hinder your day-to-day activities or overall quality of life.

Below, we will explore some of the practical coping strategies and lifestyle changes that can help manage tinnitus more effectively.

Hearing Aids

Many people think that hearing aids are only used to help amplify sounds in people who are experiencing hearing loss, but this is not the case. Hearing aids can, and are commonly used to help treat tinnitus. Here are three ways they can help:

• Amplification: Hearing aids enhance the volume of external sounds, making it easier for individuals to hear. This amplification can help drown out the sounds of tinnitus, making them less noticeable. The distracting effects of tinnitus can be reduced, allowing individuals to focus more on the world around them.
• Masking: Some hearing aids include a feature that produces a low-level white noise. This sound, called a masking sound, can help cover up the sound of tinnitus. With the tinnitus sound masked, it becomes less disruptive.
• Residual Inhibition: This is a short period of reduced tinnitus after a masking sound has stopped. Some people may experience a temporary relief from tinnitus even after they remove their hearing aids.

Sound therapy

Sound therapy is one of the most common strategies that can be used to help you manage your tinnitus more effectively. It uses external noises to alter the perception of, or reaction to, tinnitus. The concept is based on the brain’s capacity to get used to sounds.

Basically, the soothing sounds used in sound therapy, which could range from the rustling of leaves to soft instrumental music, can help distract your brain from the sound caused by tinnitus, so that it does not cause you as much distress or annoyance. Sound therapy can be used in combination with hearing aids, depending on your specific hearing needs, so it is always worth talking to your audiologist about it.

Reducing Stress Levels

Reducing stress and enhancing relaxation can also greatly contribute to the management of tinnitus. Elevated stress levels may intensify the perception of tinnitus, making it seem louder and more intrusive. Therefore, integrating stress management techniques such as mindfulness, meditation or yoga into your daily routine can assist in decreasing the impact of tinnitus. These practices can foster relaxation, reduce stress levels and ultimately, help to manage the intrusive sounds that tinnitus can produce with the added bonus that you will feel calmer and more relaxed on the whole, too.

Diet and Exercise

A healthy diet and plenty of exercise is also something that can help you to manage your tinnitus more effectively so that you are better able to cope with the condition. For example, regular physical activity can help manage tinnitus in several ways. Firstly, exercise enhances blood circulation, including to the ears, which can contribute positively to ear health.

Secondly, regular physical activity can help manage stress levels. Since stress is known to amplify the perception of tinnitus, keeping stress in check through exercise can help reduce its impact. This doesn’t mean you need to run a marathon daily though because even moderate activities like brisk walking, cycling or yoga can be beneficial.

In terms of diet, making simple changes like reducing the number of stimulants like caffeine and alcohol you take can have a huge impact on tinnitus as they are known to exacerbate the condition. A low-sodium diet can also be beneficial because sodium can cause fluid retention, leading to increased blood pressure and potentially worsening tinnitus symptoms.

You Can Find the Relief You Need from Tinnitus

As you can see, while tinnitus might be a common symptom experienced by many, it doesn’t have to interfere with the quality of your life. Audiologists can provide valuable guidance and professional care tailored to your needs, and the coping strategies and lifestyle changes outlined above can make a huge difference to your quality of life as someone who experiences tinnitus too.

If you want to explore further how to manage tinnitus or if you’re seeking professional advice about hearing health, Peninsula Hearing is here to assist you. Our qualified and experienced audiologists provide personalized care tailored to your specific hearing needs. Please reach out to our teams in Poulsbo at 360-697-3061 or Port Townsend at 360-379-5458, and let us help you navigate your journey to better hearing health.