Do you find yourself struggling to focus or concentrate due to ringing in your ears? If so, you’re not alone. Tinnitus is a common condition that can be both disruptive and frustrating. However, the good news is that there are steps you can take to manage it more effectively. Today, we will explore three helpful tips to ease your tinnitus symptoms and provide relief.
Masking Noise:
Masking noise is a technique used to reduce the perception of tinnitus. This process involves using an external sound strategically to mask or cover up the internal sound of tinnitus, making it less noticeable. Think of it an analogy with a candle. When you light a candle in a dark room, it stands out, but in the presence of other light sources it blends in much better. Examples of masking noise include using white noise machines, music, or other background sounds. Many people find this method to be effective in reducing their tinnitus symptoms.
Looking for an easy option for soothing masking noise? Try the GN Resound Relief app. This app is free to download and allows you to try various masking sounds from your cell phone. Some prefer to listen to peaceful morning sounds, while others prefer fire and rain—experiment with what you like. The most effective masking sounds will vary depending on the perception of your tinnitus and your personal preferences.
Physical Activity:
Exercise has been shown to improve overall mental health and well-being and can also help with stress and anxiety, which can exacerbate tinnitus. In addition to stress management, daily physical activity can help increase endorphin levels and enhance overall well-being. As tinnitus is often worse when stress levels are elevated, going for a walk or getting other physical activity also provides a break in your daily routine to stop what you’re doing and engage in some movement. Sometimes walking can provide distraction from your tinnitus symptoms and help disrupt negative thought patterns that may accompany their presence.
Do you have a jam-packed schedule? Set aside some time every day to engage in physical activity. Is your tinnitus distracting you from your work? When you’re busy, it may seem counterintuitive, but if your tinnitus distracts you from the task at hand, take a few minutes to get up and go for a walk. A change of scenery and some physical activity can make all the difference and help you return much more focused and increase your productivity.
Progressive Muscle Relaxation:
Progressive muscle relaxation (PMR) is another useful technique for tinnitus sufferers. Tension in the jaw area can contribute or exacerbate tinnitus perception, particularly in those with TMJ. PMR involves tensing and relaxing various muscle groups throughout the body, from your feet up to your head, to relax both body and mind. In addition to physical relaxation, this technique also helps reduce stress levels and which, in turn, can reduce the intensity of the perceived tinnitus sound. In particular, those who clench their jaw or hold tension in this area could benefit from these types of regular, focused relaxation exercises.
Looking for resources on PMR? There are several excellent guided muscle relaxation videos on Youtube, such as this one from Boston Medical Center. These exercises are beneficial not only for tinnitus relief but also for your overall well-being. Harboring stress in the body can lead to adverse health consequences, and this is one helpful tool to help manage it.
Additional Support
If your tinnitus is not responding well to the tips mentioned above, seeking additional support may be beneficial. For some people, tinnitus can lead to feelings of distress or anxiety. Many forms of therapy or support are available, such as mindfulness-based solutions, lifestyle modifications, or cognitive behavioral therapy (CBT), which can help manage adverse effects. A course on tinnitus management can also be beneficial.
Additionally, a hearing evaluation is important if you’re suffering from bothersome tinnitus. Hearing aids can often be effective in managing tinnitus symptoms. These devices can help by providing amplification to address hearing loss, which provide more input to the brain from background sounds in your environment and can also mask out the internal sound of your tinnitus. If you are considering a hearing aid, it is essential to consult an audiologist or hearing health professional to determine the best device for your needs.
Conclusion:
If you find your tinnitus bothersome, these tips can provide some relief from your symptoms. However, you should seek professional advice if your quality of life is compromised. Hearing health is an important part of overall health and wellbeing. If you have not had a recent hearing test, check your hearing. Tinnitus is often related to some degree of hearing loss, and you might be missing out on more than you’re aware. Likewise, if you are struggling with managing your tinnitus symptoms, please contact a healthcare professional who will be able to give you more advice on how best to manage them effectively. Remember, everyone’s experience with tinnitus is unique, so it can take some time to find what methods work best for you. These are three useful tips that help many people find relief from their tinnitus and feel better.
Dr. Amy Sarow
Audiologist and Forbes Health Advisory Board member Dr. Amy Sarow shares why hearing healthcare is a part of overall health and wellbeing. Dr. Sarow’s work has been featured on publications such as KevinMD, Authority Magazine, Healthy Hearing, and Soundly. She promotes hearing healthcare to improve patients’ lives and reshape the healthcare landscape. In this episode, she explains why treating hearing loss can be one of the most impactful ways to improve quality of life. Find out more about her work at https://amysarow.com and https://www.forbes.com/health/medical-advisory-board/amy-sarow/ as well as useful information for consumers at https://www.soundly.com. Recently joined a live radio broadcast of NPR 1A as a guest expert in a discussion on the clinical use of masking noise for tinnitus.
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