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7 self-help tips for managing tinnitus at home

Managing tinnitus isn’t easy and if you experience it, you’ll know how the constant ringing or buzzing can make it difficult to concentrate, sleep, or enjoy everyday activities.

If you just want tips for easing your symptoms, or want to give your treatment the best chance of success, here are 7 things you can start today that may help.

Managing tinnitus with yoga

1. Learn about tinnitus

Understanding your condition can help you understand how best to treat and manage it. If you have recently started to experience tinnitus, make an appointment with your doctor or audiologist so they can advise you on the causes and possible treatments.

2. Take steps to manage your stress

Stress can increase tinnitus symptoms, so it may be helpful to identify small, achievable changes to reduce the effects of stressful events. New habits such as meditation and mindfulness, spending more time in nature and other changes can help in reducing stress and managing tinnitus symptoms.

3. Manage your environment

Environmental factors, such as loud noises, can worsen tinnitus symptoms, so do your best to limit your exposure to loud sounds and wear earplugs or other protective devices when in noisy environments.

4. Identify your tinnitus triggers

Are there some situations that make your tinnitus worse?  Understanding your triggers can help in managing tinnitus. Your audiologist will be able to help you determine what your triggers are and how to handle them.

5. Exercise regularly 

Regular exercise can reduce stress and improve overall health with potential benefits for hearing health. Find exercise that is appropriate and sustainable for you and build it into your routine if you can.  The NHS has guidance for exercise for all age groups including 19-64 and older adults.

6. Look at your diet and habits

 Is your tinnitus worse after eating certain foods, drinking coffee or alcohol, smoking or certain activities? Are you drinking enough water? Gradual, manageable changes can make a big difference. Discuss any changes with your doctor and get advice.

7. Find support

Talking to others with tinnitus can be very helpful for feeling understood and finding new management techniques. You can find support groups online or in your local community. Why not start by checking our resources page?

If you are really finding your tinnitus difficult to deal with, consider scheduling a new appointment with your doctor, audiologist, or even a mental health professional. They should be able to help you with coping strategies and additional support. If you are not getting the support you need, ask for other recommendations in your area.


Author Cleanhearing

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