Tinnitus is one of the most irritating conditions out there. It comes on slow but then often stays with you long-term, despite your best efforts.
The good news is that there are a few steps you can take to deal with it. You won’t always be able to cure it, but if you can manage it, that can make a significant difference.
Step 1: Mask The Sound
The first step is to mask the sound. Many people use white noise devices or other tracks, like rain sounds or pink noise, to block it out.
This technique works because it retrains the mind to see things differently. It fills in the gap where it is detecting tinnitus and replaces it with something different, keeping it occupied.
Many people find that they get significant relief pretty quickly with this approach. For some, the reduction in tinnitus sounds can be as much as 90%, and sometimes the effect lasts.
Step 2: Manoeuvre Your Jaw
You can also try manoeuvring your jaw to see if that makes a significant difference to tinnitus intrusiveness. Some people find that by simply clenching their jaws and increasing blood flow to the face, tinnitus goes away.
You could also try massaging the jaw muscle just below the ear. Again, sometimes the ear invents tinnitus sounds because of the over-activation of the masseter muscle.
Step 3: Avoid Perfect Silence
Perfect silence is when tinnitus symptoms are often the worst. The brain is grabbing for sounds and creates its own noises as a form of compensation.
Therefore, keep a soft noise in the background all the time, like white noise. If you notice your tinnitus getting worse, raise the volume slightly and see if you can cut your symptoms back to baseline.
Step 4: Find Someone Who Understands Tinnitus
If you can find a professional who understands tinnitus treatment, that’s even better. They can tell you what you’re doing right right now, and how you could improve your management in the future, based on your symptoms.
Sometimes, they’ll recommend things like hearing aids. Other times, they might even suggest painkillers or antibiotics if the tinnitus is the result of an infection. It really depends on your specific situation.
Step 5: Check Ototoxic Triggers
Unfortunately, your ears aren’t impervious to your environment. They can be damaged by it. For example, if you drink too much caffeine or take painkillers often, that can worsen tinnitus. Nicotine can also have a similar effect.
Step 6: Improve Sleep Hygiene And Reduce Stress
Finally, it’s a good idea to improve your sleep hygiene when you have tinnitus, and find ways to reduce stress during attacks. Lack of sleep is a real issue and the main amplifier for the condition.
Therefore, if you feel anxious, take some time to breathe in and out deeply. Put a speaker beside your bed with masking noise if possible and leave it running all night. This combination should relax your nervous system and help you to get the deep rest you need.
