Ringing in the ears is commonly used to describe tinnitus. The ringing sound appears to be in the ears or in the head and people experience it for a number of different reasons. These include exposure to loud noises, an ear infection, hearing loss and even emotional stress. Tinnitus can be a frustrating condition to live with and with this in mind, let’s take a look at how you can stop the ringing in your ears. While there is no cure for tinnitus, there are a number of methods that you can try to relieve the symptoms or lessen the internal noise.

We would always suggest you discuss your tinnitus with your GP but there are a number of things you can try for yourself to help minimize the intrusiveness of the sounds:

Sound therapy

Sound therapy has been used as a tinnitus management strategy for many years and it involves, in part, using various sounds as a distraction or as an aid to relaxation. One option when trying to lessen the ringing in your ears or head is to is to use sound, especially as tinnitus sufferers report that the condition is more bothersome in quiet environments. Try opening a window and letting the sounds of the outdoors in, or play relaxing music on the radio. Alternatively download an app that plays gentle sounds such as rainfall, birdsong or the waves on a beach.

Relaxation

For some, tinnitus can be a source of stress and for this reason relaxation techniques such as meditation or breathing exercises can provide some relief. Take some time out each day to relax, find a comfortable place to sit and focus on your breathing. Meditating for even a few minutes each day can help to relieve some of the anxiety and stress that can often be associated with tinnitus.

CBT

Another helpful method when it comes to managing your tinnitus is Cognitive Behavioral Therapy. While it is not a cure, CBT offers a way to deal with the stress and anxiety caused by tinnitus and it can help you to think about it in a more positive light. It provides an outlet for any frustrations you may have and can be undertaken on a one to one basis or even a group session. Discussing your thoughts on tinnitus is one way of acknowledging the condition in a positive light.

Take on tinnitus

The British Tinnitus Association team have developed a free online course to help you manage your tinnitus. It is designed so it can be used on mobile phones, tablets or computers, includes an initial taster session followed by seven learning modules covering the fundamentals of tinnitus, hearing and tinnitus, benefits of using sound, the link between tinnitus and relaxation, sleep and tinnitus, the benefits of talking about it and living your life with tinnitus.

Each module takes just 10-15 minutes to complete and includes a range of interactive exercises, video clips and self-tests all designed to keep you engaged in your learning.

www.takeontinnitus.co.uk

Helpline

If you need any more information or support, the team at British Tinnitus Association are here to help. Please call our confidential tinnitus helpline (open Monday - Friday, 9.00am to 5.00pm) on 0800 018 0527. You can also email us at [email protected] and one of our team will get back to you.