We all know that stress can make tinnitus worse and learning to manage it isn’t always easy. But even a few small adjustments can make a difference. Why not try this one-week taster of activities that can help manage stress in under 30 minutes a day!
Day 1: Spend 10 minutes on focused breathing or try a 10-minute yoga or tai-chi exercise. If you can do it outside, even better!
Day 2: Spend at least 15 minutes outside, preferably in nature. This could be in the early morning, during your lunch break, or at the end of the day. Avoid phones or other distractions and just take in the sounds and sights around you. Find out more about mindfulness here.
Day 3: Take 10 minutes to write a list of activities, situations or responsibilities that you find stressful. Can you remove,
delegate or get help with any of these? Or can you manage them differently? Take another 10 minutes to write a list of the changes you would like to make. Select one. Take 5 minutes to plan when and how you will start.
Day 4: Take 30 minutes for yourself during your lunch break or before or after work. From a short nap to taking a walk or reading a book, schedule 30 minutes of uninterrupted time to unwind.
Day 5: Visit the NHS resources on reframing unhelpful thoughts and dealing with worries. Try some of the exercises and make a note of any strategies that are helpful for you.
Day 6: Make connections. Call an old friend who you haven’t spoken to in a while, meet someone for coffee or a walk, or find a tinnitus support group.
Day 7: Choose one of the activities from the last week that you found helpful and repeat it.
Day 8: Review the last week. Can you use any of these stategies going forwards? Choose one or two tips to focus on. Set realistic goals and create a plan to start.
Don’t forget that managing stress can be a lengthy process. Small, manageable goals may not seem significant, but they can build your confidence and stress management skills to help you make long-term positive changes.
If you’re experiencing severe stress or anxiety, consider speaking with your doctor or a mental health professional. They can help you develop coping strategies and provide additional support.
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