As this global pandemic continues, many are seeing an increase in their anxiety, social isolation and disruption of their normal routines. This creates a perfect storm for those living with tinnitus.
Below are three tips to help you better manage your tinnitus during these uncertain times.
Focus on Coping with the Current Moment 
While you may not be able to turn down the volume or make your tinnitus go away, by focusing on the moment you are in right now, you can help reduce your suffering.
This comes from the idea that rumination and negatively thinking are making your tinnitus worse. It is easy to get caught in a cycle of tinnitus — you experience a ringing in the ear then think about how upset you are that you are hearing the ringing and wonder why it won’t go away, which only makes your symptoms start right back up again.
Instead, experts recommend trying to separate yourself from your fear and focusing on what you are dealing with right this moment. Think about where you are and what you can do to alleviate your symptoms right now.
Utilize the Tinnitus Reaction Technique
While many have an arsenal of coping mechanisms to help reduce the severity of their tinnitus, strong emotional reactions can make taking action feel impossible. This is when you should utilize the tinnitus reaction technique. Next time you feel your tinnitus spiking, try following these steps:
- Stop what you are doing and lie or sit down
- Close your eyes and take deep breaths
- Think about what led up to your tinnitus spike
- Remind yourself that every other time you’ve experienced a severe episode of tinnitus you calmed down
- Use a coping strategy that you’ve had success with in the past
Try Out Different Types of Tinnitus Masking
Playing another sound to drown out your tinnitus is a simple way to find relief. But many give up on this treatment option before giving it enough time to work. Figuring out what sounds work best for your unique tinnitus is a process.
Experts recommend experimenting with different types of sounds played on a number of listening devices. White noise may work for some, while others find relief from music, nature sounds or even spoken word audio such as podcasts or audiobooks. Next try out different headphones and speakers to see which works best for you.
We are all figuring out how to live and adapt to this new normal. To learn more about finding relief from your tinnitus or to schedule an appointment with an expert, contact Valley Audiology today.
