Woman holding her hand to her head in discomfort

Tinnitus is regrettably rather challenging to diagnose and treat. While researchers are hard at work to identify a cure, a great deal about the causes and characteristics of tinnitus remain little-known.

If you have tinnitus, it’s vital to first seek professional assistance. First, tinnitus is occasionally an indication of an underlying condition that requires medical attention. In these cases tinnitus can be cured by addressing the underlying problem.

Second, several tinnitus therapies are currently available that have proven to be very effective, such as sound masking and behavioral therapies that help the patient to adapt to the sounds of tinnitus. Hearing aids have also been proven to be effective in several cases.

Even so, some cases of tinnitus persist despite the best available treatments. Fortunately, there are some things you can do independently to reduce the severity of symptoms.

Here are 10 things you can do to independently manage your tinnitus.

1. Uncover what makes your tinnitus worse – every instance of tinnitus is unique. That’s why it’s vital to maintain a written log to determine specified triggers, which can be certain kinds of food, drinks, or medications. In fact, there are a number of medications that can make tinnitus worse.

2. Stop smoking – smoking acts as a stimulant and restrains blood flow, both of which can worsen tinnitus symptoms. Studies also show that smokers are 70 percent more likely to acquire some type of hearing loss as compared 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 monitor the effects yourself. The same thing goes for alcoholic beverages; there are no conclusive studies that demonstrate a clear link, but it’s worth monitoring.

4. Use masking sounds – the sounds of tinnitus may become more conspicuous and uncomfortable when it’s quiet. Try playing some music, turning on the radio, or buying a white-noise machine.

5. Utilize hearing protection – some instances of tinnitus are temporary and the consequence of brief exposure to loud sounds, like at a concert. To prevent further damage—and persistent tinnitus—make certain to use ear protection at loud events.

6. Try meditation – results will vary, but some individuals 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 – reducing your stress and elevating your mood can help reduce the severity of tinnitus. Try yoga, meditation, or any other activity that calms your nerves.

8. Get more sleep – sleep deficiency is a recognized trigger for making tinnitus worse, which subsequently makes it more difficult to sleep, which makes the symptoms worse, and so on. To ensure that you get enough sleep, try using masking sounds at night when dozing off.

9. Get more exercise – researchers at the University of Illinois discovered that exercise may contribute to lower tinnitus severity. Exercise can also lower stress, improve your mood, and help you sleep better, all of which can help with tinnitus relief.

10. Join a support group – by signing up with a support group, you not only get emotional support but also additional tips and coping strategies from others who suffer from the same symptoms.


What have you found to be the most effective technique of dealing with tinnitus? Let us know in a comment.

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