Tinnitus is defined as the perception of noise or ringing in the ears or head. The noise is typically not from an external source and can manifest itself in many forms. The varying sounds have been described as whistling, whirring, clicking, screeching, hissing, ringing, buzzing, pulsing, whooshing, or even musical. Tinnitus is a symptom of an underlying condition such as hearing loss, ear injury, or circulation problems.

From the moment I lost the hearing in my left ear, I simultaneously gained these unwanted sounds. My life became noisier.

My Tinnitus Story

When I first started to experience tinnitus, it was all-consuming. I struggled to believe I could live well with these intrusive sounds all day, every day. It took my attention from conversations, and I struggled to sleep. One night, when I was feeling particularly frustrated from lack of sleep and at my failed attempts to ignore the unwanted sounds, I decided instead, to give my attention to my tinnitus and really focus on the types of noises I could hear. I hoped that if I could make peace with the different elements of my tinnitus, I could learn to accept its intrusion on my life and start to manage it more successively. 

Here’s what I heard…

With time I made peace with my tinnitus. I stopped focusing on it with negativity. I started to focus, instead, on the things in life that I love—my partner, family, walking in the countryside, writing, baking, and spending time with friends. With time, my tinnitus no longer dominated my thoughts, and it faded into the background of my days. With time, I reached a point where my tinnitus didn’t bother me any longer; I reached habituation.

If you're new to tinnitus, know you can live a full and happy life with it. With time it is possible to habituate.

As you move toward habituation, you will begin to have more days when you don't notice your tinnitus as much. If you do hear it, you'll notice that it bothers you less. The volume of your tinnitus may even seem quieter.

Habituation takes time. 

Tips for Tinnitus Management

There is currently no magic pill you can take to eliminate your tinnitus, though researchers are working hard to find a cure. The aim of tinnitus management is not to get rid of your tinnitus but rather to reach a state of habituation.

There are resources and people who can help you on your journey to habituation.

If you are struggling with your tinnitus or need some support in habituating, don’t struggle alone: reach out for dedicated tinnitus support. There are some links at the bottom of this article to get you started.

Here are some tips and resources you may find helpful in learning to live well with your tinnitus: 

Consult with your doctor and audiologist

Tinnitus can be caused by treatable underlying conditions such as ear infections, earwax buildup, hearing loss, TMJ disorders, blood vessel issues, medication side effects, acoustic neuroma, Meniere's disease, chronic sinus issues, and autoimmune disorders, and addressing these conditions may help alleviate or reduce the tinnitus symptoms.

Identifying underlying causes early can allow for a tailored treatment plan and improve overall well-being. Your doctor or audiologist will also be able to recommend tinnitus support services in your area.

Try cognitive behavioural therapy (CBT)

Cognitive behavioural therapy (CBT) can help people with tinnitus by addressing negative thought patterns around their tinnitus and emotions associated with the condition. It can help you foster coping strategies, promote a more positive mindset, and improve your well-being. CBT for tinnitus is typically provided by a licensed mental health professional or audiologist. There are also tinnitus management apps that incorporate CBT into their tinnitus therapy—Check out the Oto app.

Try meditation, yoga, or other activities that help you feel calm

Engaging in calming activities, such as yoga, can help you manage tinnitus by promoting relaxation and reducing stress, which may alleviate associated symptoms. Meditation, in particular, can further reduce anxiety, shift focus away from your tinnitus, and improve emotional well-being, making tinnitus feel less intrusive over time.

Experiment with sound therapy

Sound therapy for tinnitus involves introducing neutral or pleasant sounds to mask or blend with the ringing or buzzing in the ears, making it less noticeable. This external noise helps distract the brain, reducing the focus on the tinnitus and retraining the brain to perceive it as less bothersome over time. Additionally, consistent exposure to soothing sounds, such as white noise or nature sounds, promotes relaxation, reduces stress, and improves sleep, all of which can further alleviate the impact of tinnitus.

You can access sound therapy for tinnitus through several methods. Many hearing aids come with built-in sound therapy features, and there are also specialized tinnitus-masking devices that deliver soothing sounds to mask the ringing. White noise machines, wearable white noise devices, and smartphone apps offer customizable sound options, while online platforms provide sound therapy tracks you can stream. Consulting with an audiologist or healthcare professional can help you choose the best approach for your needs.

A note on sound therapy: While sound therapy can be helpful for managing tinnitus, it is often most effective when used alongside other strategies, like CBT.

Connect with others

You may find it helpful to connect with others living similar experiences, in face-to-face or online support groups. Check out social media platforms for tinnitus support groups. Just make sure the group is a supportive and positive environment, as sometimes these types of groups can become negative spaces, where people try and sell various “snake oil” products (unproven treatments that claim to cure or significantly alleviate tinnitus but lack scientific evidence or even proof of safety.)

Get in touch with a tinnitus organization

Tinnitus UK and the American Tinnitus Association (ATA) have lots of resources to help you on your tinnitus journey.

Curious how transformational coaching can help you take control of your tinnitus?

As a hearing loss coach, I use transformational coaching to do more than just manage symptoms—it’s about shifting your mindset, overcoming limiting beliefs, and embracing your own path. Together, we'll identify what's holding you back, build your confidence, and make meaningful progress, so you can manage your tinnitus or hearing health with clarity and purpose.

Ready to unlock your potential? Schedule a free call today, and let’s discuss how I can support you in living well with your tinnitus.

Tinnitus Resources

Tinnitus UK: https://tinnitus.org.uk/ 

American Tinnitus Association: https://www.ata.org/ 

Hashir International: https://hashirtinnitusclinic.com/ 

Glenn Schweitzer:  https://linktr.ee/rewiringtinnitus 

Oto—Tinnitus Therapy App: https://www.joinoto.com/ 

TinniSoothe—wearable white noise device: https://tinnisoothe.com/ 

Lisa Caldwell (The Hearing Coach): https://thehearingcoach.com/ 

Frieder Kühne (Tinnitus Coach): https://outringtinnitus.com/