Tinnitus Help

What is tinnitus? It is the perception of sound in the absence of an actual external source. It can sound like ringing, whooshing, hissing, clicking, humming, buzzing, pulsing or chirping. Tinnitus can be present in one or both ears, either some or all of the time. It can range from being unbearably loud to very soft. It is often more noticeable in quiet situations or at night. 

Tinnitus can be mild or very bothersome. It can affect a person’s work and social life. In severe cases, it can cause headaches, tiredness, insomnia, anxiety, irritability and depression.

Tinnitus is a symptom, not a disease. Possible Causes:

  • Hearing loss

  • Noise exposure

  • Ear disease

  • Stress

  • Medications

  • Cardiovascular issues

Tinnitus affects about 17% of the population. In about 40% of tinnitus cases, the cause is unknown.

Avoid Possible Triggers

  • Caffeine drinks: cola, coffee, tea, and energy drinks

  • Alcohol

  • Salt

  • Aspirin

  • Smoking

Plan Time to Relax Every Day

A tinnitus diagnosis can cause anxiety, but stress and worry can exacerbate your symptoms. Just 15 minutes of relaxation techniques can significantly improve your mood. Consider using a quiet background noise with activities usually done in silence to help mask tinnitus symptoms. 

  • Tai-chi

  • Yoga

  • Meditation

  • Progressive muscle relaxation

Get Enough Sleep

Fatigue can make tinnitus symptoms worse. 

  • Use a fan or white-noise machine if your bedroom is too quiet.

  • Make your bedroom dark and cool.

  • Set aside 7 to 9 hours for sleep at night.

  • Got to bed and get up at the same time every day.

  • Avoid exercise, food, and alcohol 2-3 hours before going to sleep.

  • Develop a bedtime routine, such as taking a relaxing warm bath right before bedtime. 

Exercise Regularly

Try to exercise at least 3-5 times a week. Walking can be a great way to start. Exercise helps:

  • Lower stress

  • Fight depression

  • Improve your sleep

Protect Your Hearing

Use these methods to preserve your hearing:

  • Keep music at 60% of full volume or lower when using earbuds. Don’t listen for more than 1 hour at a time.

  • Wear earplugs at loud places like concerts, loud restaurants or when using power tools. If you can’t hear someone standing an arm’s length away, it’s loud enough to cause hearing damage and make tinnitus worse. 

Treat Other Health Problems

Tinnitus can be a side effect of some illnesses. Ask your doctor if any of these conditions could be causing your tinnitus:

  • High blood pressure

  • Thyroid disorders

  • Lyme disease

  • Fibromyalgia

  • Ear wax buildup

  • Jaw misalignment

  • Traumatic brain injury

  • Stroke

  • Diabetes

Managing tinnitus 

There are many options available to help you manage your tinnitus.  Your audiologist can help you decide which options are best for you. For example:

  • Hearing aids: Many people with tinnitus also have hearing loss. Hearing aids can help you hear better and decrease your perception of your tinnitus. 

  • Sound therapy: Other sounds can be used to cover up or mask your tinnitus. It may also be helpful to listen to sounds that match your tinnitus. 

  • Counselling:  Knowledge is power. Your audiologist can talk to you about your tinnitus and explain how your body reacts to it. This knowledge can make it easier for you to manage your symptoms. 

  • Tinnitus habituation (retraining): The brain has a great ability to relearn.  This technique combines directive counselling and sound therapy.

Learning to ignore your symptoms can be challenging at first but can really help you cope with your diagnosis.

If you or someone you know is experiencing tinnitus, contact us at Atlantic Hearing Clinic at 506-694-4417 or info@atlantichearingclinic.ca. We are located at 1 Magazine Street, 2nd Floor, Saint John, N.B. 

*The Hearing Journal, February 2022.

Your Hearing, Saint JohnKara McLeanTinnitus