How to Stop Ringing in Ears – Is it possible?
Are you tired of hearing that constant ringing or buzzing sound in your ears? If so, you’re not alone—millions worldwide suffer from tinnitus, a condition where you hear noises like ringing, humming, buzzing, whistling, or even music. These noises can be quite irritating and even disruptive to daily life. However, there are ways to manage and reduce tinnitus symptoms. This article will provide a comprehensive list of 35 ways to help stop the ringing in your ears.
You can read more about tinnitus here.
How to stop ringing in ears
Will tinnitus stop? The answer depends on the underlying cause of tinnitus. In many cases, tinnitus sufferers have some degree of underlying hearing loss. In my work as an audiologist, those who come in for a hearing evaluation due to bothersome tinnitus often have hearing loss. We can then discuss treatment options to address the hearing loss that can also have the added side effect of reducing tinnitus perception.
However, other conditions can also cause tinnitus; research suggests inflammation may play a role in tinnitus.
Some of the items on this list are aimed at healthy nutrition or habits that improve well-being, which can positively improve your health and well-being.
Currently, there is no cure for tinnitus. However, research is ongoing, and there are promising developments underway. For example, Neuromod in Ireland developed a device that showed impressive tinnitus improvement for 80% of initial participants using a tongue stimulation device. As research advances, there will hopefully be a cure one day. For now, tinnitus management strategies offer the best hope for relief.
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Tinnitus Symptoms
Many patients are more distressed by the emotions and reactions to their tinnitus than the actual ringing, buzzing, or humming sound. Some say that the sounds in their ears sound louder amid stress. And that is because stress can trigger tinnitus to act up, increasing the volume. In this list, we’ll explore tinnitus remedies that can help to relieve distress.
Severe Tinnitus
The tips on this list are helpful for many tinnitus sufferers to help improve their quality of life. However, if you have severe tinnitus, and especially if you’re feeling depressed or anxious, please seek out professional support. Please know that you don’t have to feel this way and deserve the help and support you need to restore your well-being.
Masking Noise
Using background noise is one method that helps cover the sound or make it less noticeable. For example, if you light a candle in a dark room, it stands out due to the stark contrast. However, if you are in a room with lighting, the candle blends in much better with the surrounding light. Masking noise works like this. Let’s look at some examples.
1) Listen to White Noise
White noise can help you mask the ringing sound in your ears by providing lower-level background noise. This can be helpful for people with tinnitus as it allows for distraction from the annoying sound. White noise is described as the sound of a radio between stations.
2) Try Pink Noise
Pink noise includes less of the high frequencies, and many people find this noise soothing. However, pink noise may be more effective at masking the sound, depending on the quality of your tinnitus. The best way to find out is to experiment with what you like best. Examples of pink noise include rain, wind, and heartbeat.
3) Brown Noise is Another Option
Brown noise is a deeper version of pink noise. It has more low frequencies than pink noise and can be more effective at masking tinnitus if you find the high-frequency sounds in white noise bothersome—for example, distant thunder.
4) Try Hearing Aids
Many tinnitus sufferers have hearing loss. If you have an underlying hearing loss, hearing aids are one option that can help reduce or even stop tinnitus. Consider Eargo hearing aids.
Phonak Lyric Hearing Aids: an Audiologist’s Review
In addition, some patients like to use tinnitus-specific programs on their hearing aids to help mask that sound as well. Are you interested in trying this out? Check out the GN Resound Relief app.
Stress Management
Stress is one of the most common triggers for tinnitus. Stress management takes practice and can be a long process, but it can significantly impact how you feel. Try to identify what causes your stress and work on ways to reduce or manage them healthily. Here are some tips on how to help manage stress.
5) Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that helps relax your mind and body. Start by focusing on one part of your body at a time, such as the toes or fingers. Next, you will focus on one part of the body at a time, tensing up the muscles and then relaxing them. As you practice this more, it will become easier to recognize when you feel stressed. Then, you’ll feel very relaxed at the end of the exercise.
6) Body Scan
For this technique, you will blend mindfulness with progressive muscle relaxation. You can begin by focusing your attention on the crown of your head and working down your body, noticing how each part feels without judgment or criticism. Then, as you scan through each part of your body, allow any thoughts or sensations to come and go while staying focused on the present moment.
Relaxation
Finding time to relax is essential for your overall health and wellness. So please ensure you find time to do things you enjoy and take time out when necessary. Here are some ideas for ways to relax.
7) Massage
Massage is a great way to release tension from the body. You can get a professional massage or find ways to do your self-massage. For example, HoMedics makes several different products for massage devices.
8) Roll a Tennis Ball Under Your Feet
Have you tried this one before? Rolling a tennis ball under your feet is surprisingly soothing. This simple activity is suitable for your feet and provides a welcome break or distraction from anything bothering you, such as the tinnitus sound.
9) Stretching
Are you prone to neck, shoulders, back, or hip stiffness? Especially for those with sedentary jobs, getting up and stretching during the day is excellent for circulation. However, neck tension can significantly contribute to louder tinnitus symptoms.
Incorporate physical activity
Exercise helps reduce stress and anxiety, which can be contributing factors to tinnitus symptoms. Regular exercise also releases endorphins which can help distract from the sound in your ears.
10) Try Tai Chi
Tai Chi is an ancient Chinese practice of mindful, slow movements that helps promote physical and mental health. It focuses on relaxation, flexibility, and balance, which can benefit tinnitus management.
11) Do yoga
Yoga is a great way to reduce stress and anxiety, which can often worsen tinnitus symptoms. Yoga also helps improve posture and balance, which can help lessen the impacts of tinnitus.
12) Swimming
Swimming is a great, low-impact form of exercise that many people enjoy. But did you know that you can listen to music with bone-conduction headphones? There are special water-resistant sports headphones you can wear. The combination of physical activity and distracting sounds can be just what you need to feel better!
13) Walking
Walking or jogging for 30 minutes daily is an excellent way to reduce stress and anxiety. It is suitable for your circulation and physical fitness and distracts from the sound of your tinnitus. Plus, it is easy to incorporate into your daily routine without needing equipment.
Mindfulness
Mindful meditation helps you focus on the present moment and can improve overall mental health. It also helps reduce stress, anxiety, and fatigue, common triggers for tinnitus symptoms.
14) Listen to calming music
Listening to low-level music can help to distract from your tinnitus to help you be more present. Your piece of choice should be calming and not too stimulating.
15) Use the Calm app
There are guided meditations on the Calm app that you can try to help reduce stress and anxiety, which can worsen tinnitus. Even a ten-minute meditation can make a significant impact on how you feel.
16) Breathing Exercises
Exercises that focus on the breath focus us on the present. Breathing exercises are the best way to do this because you cannot breathe in a future breath, nor can you access a future breath. So bring your attention to the breath pattern as you breathe in and out.
17) Meditation
Incorporating meditation helps increase mindfulness, which can help reduce stress and consequently reduce tinnitus perception. Some like to use an “om” chant when breathing out, while others do fine with just breathing. Meditation is a skill that takes practice. Read more about reasons to meditate here.
Mental Health Wellbeing
As we know, stress has a significant impact on tinnitus perception. I’ve seen many patients who have recently experienced a stressful life event, resulting in the onset or worsening of tinnitus. It’s so important to care for your mental well-being. Let’s look at ways to help incorporate this piece of self-care.
18) Journaling
Writing down your thoughts and feelings can be a great way to keep track of what’s going on in your life. It can also help you stay mindful of your mental health, which is essential for managing tinnitus symptoms.
19) Practice Gratitude
Gratitude helps boost our mood and outlook on life. Write down things you are grateful for and allow yourself to feel joyful and genuinely appreciate those things. When we focus on feeling joy and appreciation, it changes our mindset and rewires our nervous system. This can help improve mood and reduce stress.
20) Plan Time Off
Has it been a while since your last vacation or planned day off? Life is about more than just work. It’s important to plan time off and recharge. Look at your calendar and plan for time off regularly.
21) Seek Help From a Healthcare Professional
Sometimes, tinnitus symptoms can be too overwhelming to manage on your own. Talk to a healthcare professional for advice on how to cope. Cognitive behavioral therapy is one proven way to help manage feelings and emotions.
Focus on Sleep Hygiene
Lack of sleep can worsen tinnitus symptoms, so make sure you get plenty of restful sleep every night by creating a good sleeping environment (e.g., cool temperature, dark room) and avoiding caffeine late in the day.
22) Create a Relaxing Routine
Setting the stage for a restful night’s sleep is vital. When your body recognizes a routine, the body starts to wind down and becomes familiar with the nightly routine. A relaxing routine can include reading a book, journaling, or taking a bubble bath. Some people even enjoy coloring or any other comfortable and low-stress activity.
23) Reduce Screen Time
Do you check your emails, Facebook, or social media messages late into the night? Unfortunately, many of us habitually read our messages or use our phones late at night. Set a time when you plan to put the phone away or have it on airplane mode.
24) Keep a Regular Sleep Schedule
It can be easy to slip into a sleeping pattern at different times each night. But try your best to stick to the same sleep schedule and wake times that you set for yourself. This will help your body get used to the routine and will also help with tinnitus symptom relief.
25) Limit Daytime Naps
Try to limit daytime naps, if possible. Napping during the day can make it more difficult for you to sleep at night. The more consistent your sleep patterns are, the easier it will be to fall asleep at night and get the restful sleep you need.
Remove Dietary Triggers
While individual sensitivities may vary, some of the items listed here are the most common triggers for tinnitus. You can experiment with these common triggers and see how you do.
26) Avoid Alcohol
Alcohol is known to worsen the sound of your tinnitus. Try cutting out alcohol and instead staying well hydrated with plenty of water.
27) Reduce Caffeine Consumption
While it doesn’t have the same effect for everyone, if you have tinnitus, you can undoubtedly try reducing caffeine consumption to see if it lessens or improves your tinnitus perception.
28) Reduce Sodium
Reducing sodium intake goes hand in hand with improving nutritional quality. Looking at nutrition labels, you’ll notice that processed foods have the most sodium, while natural, whole foods have less sodium. Less sodium means you’ll retain less water and have overall better nutrition.
29) Consider any allergies
If you have specific food sensitivities, these can feel unpleasant and make symptoms worse. You may experiment to find which food triggers symptoms for you.
Incorporate Health-promoting Nutrition
The standard Western diet contains many foods that contribute to inflammation, impacting overall health. So you’ll look and feel best when you include plenty of healthy options.
30) Fruits and Vegetables
I’m sure this isn’t the first time you’ve heard that fruits and vegetables have health benefits. They contain vitamins, minerals, nutrients your body needs, and high water and low sodium content. Leafy greens, in particular, are excellent for your health. So eating more of these certainly can’t hurt!
31) Hydration
Did you know that your body is 60% water? So drinking plenty of water ensures that you give your body adequate hydration to keep it functioning at its best.
32) Green Tea
This tea is known for its incredible health benefits, anti-inflammatory properties, and antioxidant content. Enjoy a cup of green tea for its health benefits, which can help reduce inflammation and improve wellbeing.
33) Fish, Nuts, and Seeds
These foods are all excellent sources of healthy fats, which promote the absorption of vitamins A, D, E, and K. They also provide omega-3 fatty acids for your body’s needs, which are all good for your health and great for reducing inflammation.
Prevention
The best way to avoid tinnitus is through prevention. While tinnitus has many causes, one that you can control is noise exposure. So let’s go through some ways that help limit your sound dose.
34) Avoid loud noises
Exposure to loud sounds can worsen tinnitus symptoms, so it is essential to avoid situations where you will be exposed to loud noise for extended periods. Another option here is to turn the volume down. Turn it down if you like to crank up the volume on your headphones.
35) Use hearing protection
Ear plugs or headphones can help keep loud noises with ear protection. They reduce the impact of loud sounds by dampening the sound. However, loud sound exposure aggravates tinnitus symptoms if exposure is prolonged or frequent enough.
Consult with a Medical Professional
If the strategies listed above do not help to reduce tinnitus, it is essential to seek medical advice from a qualified professional. Your doctor can provide information about treatments that may be available and can answer any questions or concerns that you have about your condition.
Conclusion:
Treating tinnitus requires patience and diligence, but relief and improvement in symptoms are possible. We hope you have enjoyed this list of 35 ways how to stop ringing in ears. There are many strategies available that can provide relief from this bothersome condition ranging from simple lifestyle changes such as avoiding loud noises or getting enough sleep each night up to more specialized treatments such as using biofeedback devices or attending counseling sessions with professionals who specialize in treating patients suffering from anxiety disorders related to their tinnitus condition. It is ultimately up to each patient what approach works best for them, but one thing is certain: no matter how severe your condition is, there is hope.
