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Tinnitus (ringing in the ears) is unfortunately rather challenging to diagnose and treat. While scientists are hard at work to identify a cure, much about the causes and characteristics of tinnitus remain little-known.

If you have tinnitus, it’s crucial to first seek professional assistance. First, tinnitus is sometimes a symptom of an underlying condition that requires medical attention. In these cases tinnitus can be cured by addressing the underlying problem.

Second, a variety of tinnitus therapies are presently available that have proven to be highly effective, such as sound masking and behavioral therapies that help the patient to adapt to the sounds of tinnitus. Hearing aids have also been proven to be effective in several cases.

That being said, some cases of tinnitus linger in spite of the best available treatments. Fortunately, there are some things you can do independently to lessen the severity of symptoms.

Below are 10 things you can do to manage your tinnitus.

1. Learn what makes your tinnitus worse – each instance of tinnitus is distinct. That’s why it’s crucial to maintain a written record to identify specific triggers, which can be certain kinds of food, drinks, or medications. In fact, there are quite a few medications that can make tinnitus worse.

2. Stop smoking – smoking acts as a stimulant and restrains blood flow, both of which can make tinnitus worse. Studies also show that smokers are 70 percent more likely to develop some type of hearing loss as compared to non-smokers.

3. Reduce intake of alcohol or caffeinated drinks – even though some studies have questioned the assertion that caffeine makes tinnitus worse, you should track the effects yourself. The same thing goes for alcoholic beverages; there are no definitive studies that present a clear link, but it’s worth monitoring.

4. Use masking sounds – the sounds of tinnitus may become more conspicuous and disturbing when it’s quiet. Try playing some music, turning on the radio, or buying a white-noise machine.

5. Utilize hearing protection – some instances of tinnitus are short-term and the consequence of brief exposure to loud sounds, like at a concert. To avoid further injury—and persistent tinnitus—make certain to wear ear protection at loud events.

6. Try meditation – outcomes might vary, but some people have found meditation and tinnitus acceptance to be effective. Here’s an article by Steven C. Hayes, PhD, the co-founder of Acceptance and Commitment Therapy.

7. Find ways to relax and unwind – reducing your stress and revitalizing your mood can help lessen the intensity of tinnitus. Try yoga, meditation, or any other activity that calms your nerves.

8. Get more sleep – sleep deficiency is a known trigger for making tinnitus worse, which then makes it more challenging to sleep, which makes the symptoms worse, and so on. To guarantee that you get sufficient sleep, try using masking sounds at night when dozing off.

9. Get more exercise – researchers at the University of Illinois discovered that exercise may lead to lower tinnitus intensity. Exercise can also lower stress, improve your mood, and help you sleep better, all of which can help with tinnitus relief.

10. Join a support group – by joining a support group, you not only get emotional support but also additional tips and coping strategies from other people who suffer from the same symptoms.


What have you discovered to be the most reliable technique of dealing with tinnitus? Let us know in a comment.

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