Managing Tinnitus

Managing Stress

It has now been proven that practising Mindfulness is a helpful technique to use to calm down your tinnitus and doing so on a regular basis is something that should be considered. The aim is, not only to make peace with yourself but also to make peace with your tinnitus. Once you have achieved this aim, your tinnitus will recede into the background as you learn to manage your emotions, anxieties and irrational thoughts and reactions.   

Because stress is so closely linked to the emotional system, negative thoughts and feelings, along with worries and anxieties, will cause tinnitus to be intrusive so it is important to try to reduce stressful situations as much as possible. Sometimes this may mean looking at your lifestyle and making some changes to minimise your stress.   

Do not shrink your lifestyle

It is very important not to shrink your lifestyle by thinking that you cannot enjoy all the things that you enjoyed before tinnitus. Doing all the things that you enjoy (taking precautions where necessary when being exposed to extremely loud sounds) and enjoying your life to the full will certainly help you in distracting your thoughts from tinnitus. Engage in a hobby, reading, writing poetry, journaling and anything that will engage your attention in something pleasant. 

Exploring Music, Nature, Mindfulness and Visualisation

Living with tinnitus can be a challenging experience, as it makes it difficult to truly relax. However, there are a number of simple yet effective ways to calm your mind and body, which may help reduce the impact of tinnitus symptoms. Here are some relaxation techniques – from listening to music and engaging with nature, to practising mindfulness and visualisation exercises.

Relaxing with Music

Music has long been recognised for its soothing qualities, offering an escape and a sense of comfort. For those with tinnitus, the right kind of music can help to distract your thoughts from the intrusive sounds and provide relief. Choose gentle, calming genres such as classical, ambient, or acoustic tunes. Many people find that instrumental music without lyrics is particularly helpful, as it allows the mind to wander without the distraction of lyrics. Creating personalised playlists for different moods – whether you need to unwind after a long day or find focus while reading – can make a significant difference. Experiment with soundscapes like ocean waves, rainfall, or forest sounds, which can blend seamlessly with the background noise of tinnitus and help you to relax.

Reconnecting with Nature

Spending time outdoors is another powerful way to cultivate relaxation. The natural world offers a wealth of calming experiences, from the gentle rustle of leaves to the rhythmic lapping of water on the shore. A walk in the park, a stroll along the beach, or even just sitting in your garden can help break the cycle of focusing on tinnitus. Nature provides multisensory stimulation – fresh air, varied sights and soothing sounds – which can distract the mind and promote a sense of peace. If access to green spaces is limited, consider bringing nature indoors with houseplants, natural scents, or recordings of natural environments, such as birdsong. 

Mindfulness: Staying Present and Letting Go

Mindfulness is the practice of paying purposeful attention to the present moment, without judgement.  For those with tinnitus, mindfulness can be a valuable tool for reducing stress and anxiety, which are known to exacerbate tinnitus symptoms. Begin with simple breathing exercises: sit comfortably, close your eyes and focus on the sensation of your breath entering and leaving your body. If your mind drifts to your tinnitus, gently return your attention to your breath. Guided mindfulness meditations, easily found online or through smartphone apps, can provide structure and support as you develop your practice. Over time, mindfulness can help you accept tinnitus as one aspect of your experience, rather than something that dominates your life.

Visualisation: Creating a Calming Sanctuary

Visualisation, or guided imagery, is another technique that can help you relax and manage tinnitus. This approach involves imagining a peaceful scene or environment where you feel safe and comfortable. Find a quiet place, close your eyes and picture yourself in your favourite calming setting – perhaps a sunlit meadow, a tranquil garden, or a quiet lakeside. Engage all your senses in the visualisation: notice the colours, textures, sounds, and smells. The more vividly you can imagine your sanctuary, the more effective this technique becomes. Visualisation can provide a mental escape from the constant background noise, helping you to shift your focus and relax your body.

Bringing Relaxation into Everyday Life

Incorporating these relaxation techniques into your daily routine can make a real difference to your wellbeing. Try setting aside a few minutes each day to listen to soothing music, spend time in nature or practise mindfulness and visualisation. Over time, these practices can help lower stress levels, improve sleep and make living with tinnitus more manageable. Remember, it may take a bit of experimentation to find what works best for you, so be patient and gentle with yourself.