Tinnitus: things to try in this uncertain time

Hi everyone! I hope you all are doing well. As promised, this blog post is going to talk about ways to help manage your tinnitus symptoms during this time. All of the items discussed in this post are research-backed ways to help manage tinnitus and opinions on things that may be beneficial. People often notice their tinnitus in more stressful times and when it is quiet. I know that this time is more stressful for a lot of people which is why I hope you may find some relief in these different suggestions.

Tinnitus is something that is different for every person who experiences it. One person may notice their tinnitus more than another, the sound quality of the tinnitus may be different, and what works for one individual may not work for another.

So, I encourage you to try one of the options listed below. While there is not a cure at the present time for tinnitus, there are many things to try that can make the tinnitus less of a problem.

Cognitive-Behavioral Therapy Remotely or Online:

Cognitive-behavioral therapy is one of the most evidenced-based ways to help with management of tinnitus. Tunnel and colleagues explained, “Cognitive behavioral therapy teaches skills to identify negative thoughts that result in distress and restructure them, so the thoughts are more accurate or helpful. ... The treatment also includes behavioral interventions such as learning relaxation techniques, exposure to feared stimuli, instruction on sleep hygiene, and auditory enrichment” (2014).

Cognitive therapy is generally provided by a mental health professional. However, there are some different internet-based programs that you may try. I would highly recommend speaking with your primary health care professional for referrals or recommendations to try.

Self-Help Books:

Cognitive-behavioral therapy is one of the most evidenced-based ways to help with the management of tinnitus. Tunnel and colleagues explained, “Cognitive behavioral therapy teaches skills to identify negative thoughts that result in distress and restructure them, so the thoughts are more accurate or helpful. ... The treatment also includes behavioral interventions such as learning relaxation techniques, exposure to feared stimuli, instruction on sleep hygiene, and auditory enrichment” (2014).

Sound machines / Apps / White Noise:

There are many types of sounds out there that individuals use to help distract their attention away from their tinnitus. Examples of these sounds include background sounds, soothing sounds, environmental sounds, and background noise. Researchers say that, “Sound therapy is used to induce a sense of relief from the stress of tinnitus, reduce the contrast between the environment and the patient’s perception of the tinnitus, and distract attention from the tinnitus, using a variety of acoustic device options” (Tunkel et al., 2014).

Some recommendations for sound therapy include:

• Downloading various sound apps (e.g., Calm, White Noise apps, Relax Melodies, Insight Timer).

• By searching “sound therapy,” “background noise,” “white noise” or “environmental noise,” on YouTube, you can find lots of different sound samples to play in the background.

These are just a few examples of where to look for free sound generators. They are to have on in the background. The sounds do not need to be to the volume of too loud, but they should be present enough to help pull your attention away from your tinnitus.

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As previously stated, what may work for one person may not work for the next. I encourage you to try one of these out and let me know what you think! If you have any specific questions, please do not hesitate to contact me and I will do my best to either answer your question or direct you to somewhere that may help to answer your question.

Hang in there during this time, and I wish you all the best.

Take care,

Nicole

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Tunkel, D., Bauer, C., Sun, G.H., Rosenfeld, R.M., Chandrasekhar, S.S., Cunningham, E.R.,

Archer, S.M., Blakley, B.W., … Whamond, E.J., (2014). Clinical practice guidelines:

tinnitus. American Academy of Otolaryngology-Head and Neck Surgery, 15,(2S) S1-S40.