Tinnitus is the presence of a ringing or buzzing in the ears with no external source. If you’re one of the 50 million people in the United States living with tinnitus, finding relief can feel like a massive increase in your quality of life. Cognitive reframing is one potential management technique to minimize your symptoms.
Cognitive reframing, whether through cognitive behavioral therapy, tinnitus retraining therapy or other methods, helps you shift your perception of, and reaction to, tinnitus. Three crucial steps in reframing your tinnitus perception include taking notice of negative thoughts, focusing on the moment and thinking about the good in your life.
1. Take Notice of Negative Thoughts
Many people experiencing a bout of tinnitus feel that the frustrating sound has always been there and will never leave. This is rarely the case. Next time the internal ringing interrupts a perfectly good cup of Downtown Grounds coffee, try to pinpoint exactly when the ringing started. By identifying the start of each episode and its negative emotions, you can focus on the fact that you haven’t been feeling this way as long as you thought and begin to separate from the emotion.
2. Focus on the Moment
When you find yourself stuck in a cycle of negative thinking about your tinnitus, ask yourself what you can do to enjoy the moment you’re in right then and there. For example, rather than worrying that tinnitus will never improve, ask yourself what you can do to feel better right that minute. Maybe you need to play some white noise, go for a walk or listen to an online meditation video. Focusing on alleviating your momentary stress will help you avoid thinking about future and past fears.
3. Think about the Good in Your Life
Everyone’s life is a mixture of good and bad things. When we feel stressed, it can be easy to see only the bad things, thereby amplifying them in our minds. When you find yourself focusing on negative emotions, write a list of the positive things that make you feel grateful. These can be as simple as the joy you get from listening to your favorite song or as big as the sense of accomplishment from finishing a hard project. Writing down the positives in your life will help you shift away from the tinnitus-induced negative mindset.
These are just three of the many ways you can begin to reframe your perception of tinnitus. Combining reframing therapy with sound masking and other tools can pave the way to a better life with tinnitus. Contact Audiology Associates of Redding today to discuss your symptom management options with one of our specialists.