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How can I relax with tinnitus?

What is tinnitus?

Tinnitus is the perception of noise or ringing in the ears. It is a common condition that affects around 15% to 20% of people. The noise can vary from a soft buzzing sound to a constant ringing, roaring, whizzing or clicking. Tinnitus isn’t a condition itself, it’s a symptom of an underlying condition like age-related hearing loss, ear injury or a circulatory system disorder.

Although tinnitus itself isn’t serious, it can have a significant impact on quality of life. The constant noise can make it difficult to hear, concentrate, relax, sleep and even lead to anxiety and depression in severe cases.

Why does tinnitus cause stress?

There are several reasons why tinnitus causes stress and anxiety:

The sound is constant

Tinnitus is often described as a constant ringing or buzzing sound that never goes away. Unlike normal sounds which provide moments of relief from noise, tinnitus is unrelenting. Having to endure this sound in your ears all day, every day, can be highly distressing.

It impacts sleep

The constant noise makes it very difficult to fall asleep and stay asleep at night. Lack of quality sleep exacerbates anxiety and stress levels.

It’s frustrating

There is no obvious external source of the sound which makes it frustrating and hard to manage. The lack of control over the noise can lead to significant distress.

It affects concentration

The bothersome tinnitus sound makes it much harder to concentrate on work, reading, social interactions and daily tasks. This can lead to frustration, irritation, anxiety and depression.

Hypersensitivity to sound

Some people with tinnitus develop hypersensitivity or intolerance to normal external sounds. Exposure to loud noises, even music or talking, can cause discomfort and anxiety.

Tips to relax and manage stress with tinnitus

If you have tinnitus, there are several effective techniques you can use to make your symptoms less bothersome so you can relax:

Get treated for any underlying conditions

Seeing an audiologist for an evaluation can help identify and treat any contributing factors like age-related hearing loss, circulation disorders or ear injuries. Treating the underlying condition may alleviate tinnitus symptoms.

Mask the sound

Try masking devices like white noise machines, fans, music or hearing aids to help cover up the tinnitus so it’s less noticeable. Creating soothing background sounds can reduce irritation and distress.

Manage stress

Chronic stress makes tinnitus symptoms worse. Try relaxation techniques like yoga, deep breathing, biofeedback, massage or meditation to calm the mind. Reduce stressors in your life and make time to unwind.

Get enough sleep

Prioritize quality nighttime sleep and daytime naps. Fatigue worsens irritation. Aim for 7-9 hours per night and use techniques like limiting screen time before bed, white noise and room darkening curtains.

Join a support group

Connecting with other tinnitus sufferers can help you feel less alone. Support groups allow you to share coping strategies and challenges.

Limit caffeine, alcohol and smoking

Caffeine, alcohol and smoking can make tinnitus noise louder and more bothersome. Limit or avoid these stimulants which can aggravate symptoms.

Stay active and exercise

Regular cardiovascular exercise like walking, swimming or cycling can improve circulation and may relieve tinnitus. Exercise also reduces stress hormones and elevates mood.

Use background sounds and music

Listening to soothing nature recordings, white noise or calming music can distract your brain from focusing on tinnitus sounds. Having pleasant ambient noise can minimize distress.

Try cognitive behavioral therapy (CBT)

CBT is an effective counseling approach to reframe negative thoughts, alleviate anxiety and develop healthy coping strategies. CBT can make tinnitus impact less severe.

Distract yourself

Keep your mind occupied with enjoyable hobbies, books, puzzles or social visits. Focusing mental energy on stimulating activities can direct your attention away from tinnitus noises.

When to see a doctor

See your doctor or audiologist if:

– Tinnitus is sudden or severe
– Tinnitus occurs with hearing loss or dizziness
– Tinnitus is affecting your quality of life or mental health

Getting evaluated will help identify any treatable underlying source and provide guidance for management. Be sure to discuss any stress, anxiety or sleep issues tinnitus may be causing.

Relaxation exercises to try

Practicing daily relaxation techniques can reduce tinnitus-related anxiety and stress:

Deep breathing

Take slow, deep breaths in through your nose and out through your mouth. Breathe in positivity and breathe out stress. Try for 5-10 minutes a few times daily.

Progressive muscle relaxation

Tense then relax each muscle group in succession. Notice the tension dissipate as you relax. Spend 5-10 minutes once or twice daily.

Mindful meditation

Sit comfortably, close your eyes and focus on your natural breathing. Let thoughts enter and go without judgment. Meditate for 10-20 minutes once or twice daily.

Yoga and stretching

Follow a yoga video or hold gentle stretches for 5-10 minutes daily. This relieves muscle tension and promotes relaxation.

Visualization

Picture a peaceful, calming scene like a beach. Engage all your senses. Breathe slowly as you imagine the serene setting. Try for 10 minutes once or twice a day.

When to seek counseling for tinnitus

Consider counseling or therapy if tinnitus causes:

– Constant anxiety, fear or depression
– Significant disruption to your work or relationships
– Inability to enjoy normal activities
– Difficulty concentrating or sleeping
– Suicidal thoughts

A therapist can help develop relaxation techniques, thought restructuring, sound enrichment and healthy coping skills tailored to your situation. Counseling provides support to improve quality of life.

Conclusion

Living with constant tinnitus can be stressful, but there are effective relaxation techniques to help manage symptoms. Deep breathing, exercise, cognitive behavioral therapy and sound masking are ways to minimize annoyance and anxiety. Prioritize quality sleep and pleasurable distractions. For severe anxiety or depression, seek professional counseling. With time, most people learn to tune out tinnitus background noise and regain an inner sense of calm.