At night Expand If you are having difficulty getting off to sleep, it may be that the shift from a relatively noisy daytime environment to the quietness of the bedroom makes the tinnitus noises more noticeable. Some people find having some low level sound can help mask tinnitus. This is often referred to as sound therapy. Tinnitus_and_sleep_disturbance_Ver_1.4.pdf Tinnitus_and_sleep_disturbance_Ver_1.3_LARGE_PRINT.pdf Sound_therapy_(enrichment)_Ver_1.5.pdf Sound_therapy_(enrichment)_Ver_1.5_LARGE_PRINT.pdf
Correcting any hearing loss Expand If your tinnitus is accompanied by any hearing loss, then trying to correct this loss with hearing aids is often very helpful. Hearing_aids_and_tinnitus_Ver_1.7a.pdf Hearing_aids_and_tinnitus_Ver_1.7_LARGE_PRINT.pdf
Counselling Expand Techniques such as Cognitive Behavioural Therapy (CBT) can be helpful, either as a standalone therapy or combined with sound therapy.
Exercise Expand Exercise helps the body achieve a higher level of well-being and in most cases this helps people to ignore and cope with their tinnitus more easily, as well as helping them to sleep better. If you are not used to exercise, begin gently with a brisk walk or a swim. Choose somewhere quiet to walk if you find the traffic stressful, although some people with tinnitus seek out noisy places to reduce its intrusiveness. Try to do a range of exercises to improve strength, cardiovascular fitness, suppleness and flexibility.
Information Expand You will probably feel better when you find out more about the condition, that it is very common and that you are not alone. There's plenty of great information on this website, including our range of information leaflets, and don't forget to check out Take on Tinnitus, our e-learning portal!
Join the BTA Expand BTA members hear all about all the latest progress in research from our magazine Quiet, and tell us they are reassured by the stories of others with tinnitus that we feature. Members also get discounts on products to help them cope with their tinnitus.
Keep active Expand If your mind is occupied with something absorbing, it is easier to forget about tinnitus. Work, leisure pursuits and other interests can all help to provide a worthwhile focus.
Personal contact Expand It can often be very helpful to talk to someone who understands how you are feeling, who can reassure you about anxieties you may have and answer your questions. The BTA helpline on 0800 018 0527 is available to offer support, and can provide details of local groups and information days. Sources_of_mutual_support_Ver_1.2.pdf Sources_of_mutual_support_Ver_1.1_LARGE_PRINT.pdf