If you suffer from tinnitus—sounds you hear in your ear that don’t come from a physical source, often called “ringing in the ears”—then you know how hard it can be to find relief from the persistent sound, especially in the quiet winter months, when the sound becomes even more noticeable. We’ve compiled a list of techniques and strategies to help you quiet your ears.
Why Is Finding Tinnitus Relief So Hard?
There are two main reasons why tinnitus relief is so difficult to come by: First, tinnitus is a subjective sound, and second, it is not itself a condition but rather a symptom of something else. This means that, while there are more than 50 million people who suffer from tinnitus, no two people experience tinnitus in exactly the same way.
That means that not every known tinnitus relief strategy will work for every person, and it could very well be that not all the strategies we’ve compiled here will work for you. However, one or two probably will.
Tinnitus Relief Strategies
De-Stress
We know that stress is a common part of life for many people, but it is well-documented that stress makes tinnitus worse. Incorporating a de-stressing or relaxation ritual into your daily routine can do wonders for your tinnitus. Try any of the following:
- Meditation
- Deep breathing
- Journaling
- Guided imagery
- Progressive muscle relaxation
- Aromatherapy
Work Your Neck and Jaw
Jaw issues around the temporomandibular joint (TMJ) are also known to be connected to tinnitus, as the jaw joint and your ear sit right next to each other and share many nerve pathways. Inflammation, pressure, arthritis or trauma to this area can directly influence tinnitus. Try some of these for tinnitus relief, especially if you know your tinnitus is connected to a jaw issue:
- Unclench your jaw
- Stretch your neck
- Massage your jaw
- Seek help if you grind your teeth at night
Distract Yourself from the Ringing
This sounds easier said than done, but distraction-based tinnitus relief strategies like acoustic therapy and tinnitus retraining therapy are widely effective for people with tinnitus. This could look like:
- Using a white noise machine
- Listening to quiet music
- Getting involved with hobbies to stay busy (also a big help with stress relief!)
Prioritize Your Health
Since tinnitus is a symptom of another health condition, you may find that you indirectly manage your tinnitus by prioritizing taking care of your health. This includes:
- Eat a healthy diet
- Exercise regularly
- Cut back on caffeine, alcohol and tobacco
- Get enough sleep
Hearing Aids
Tinnitus and hearing loss are often deeply intertwined, so many people with tinnitus are already wearing hearing aids. As it happens, hearing aids can be highly effective tools in managing tinnitus. They can serve as acoustic therapy by amplifying sounds around you, and many models include tinnitus sound therapy noise generators, which work for acoustic therapy.
If you want to learn more about tinnitus relief strategies, contact our specialists at Audiology Associates of Redding. Knowing your tinnitus can help inform what strategies will work for you, so consider getting a tinnitus evaluation or hearing test so you can get a clearer understanding of your hearing health.