Table of Contents
Tinnitus brief overview
Tinnitus is the medical term for a ringing or buzzing noise in the ears.
People with tinnitus may also experience other symptoms such as roaring, whistling, hissing or buzzing in their ears.
Some people will have it in one ear and others will have it in both ears. Some people have it all the time, while others have it intermittently.
The sound heard can be soft or loud, low pitched or high pitched. It may be present in both ears or change sides. The volume does not usually fluctuate but, in some cases, it can get louder when someone is stressed or anxious. Tinnitus may be continuous or intermittent (it comes and goes).
Manage stress levels
Tinnitus can be very frustrating when you’re trying to concentrate on work or have a conversation with someone. It’s hard to focus when you hear a ringing in your ears or a loud noise coming from inside your head. That’s why it’s important to take care of yourself and learn how to manage stress levels with tinnitus.
Exercise helps your body make more serotonin, a molecule that plays a role in keeping you mentally sharp. Even if you don’t exercise regularly, find an activity that gets your heart rate up: walking, running, taking the stairs instead of the elevator — anything that makes you feel like you’re working out even though there’s no actual work being done.
You could also try taking up meditation. Meditation is very relaxing and helps quiet the mind so it can focus on the present without being distracted by what’s going on outside it.
Quit smoking with tinnitus
Out of all the side-effects of quitting smoking, tinnitus is the most common. You see, when you stop smoking your body will detoxify itself, and unfortunately this can cause a ringing sound in your ears. There are many different causes of tinnitus, but if you have recently quit smoking then it’s likely that nicotine withdrawal is the culprit behind the ringing.
Reduce alcohol consumption
The effects of alcohol on the body can lead to several different types of tinnitus. People with excessive levels of alcohol in their bloodstreams may hear a high-pitched ringing or buzzing sound in their ears. This is called subjective tinnitus, and there is no objective external noise that explains the sound.
It can develop because alcohol relaxes blood vessels in the ear, which increases the flow of blood and can make arteries and veins more visible. Alcohol also dehydrates the body, so it cannot produce enough earwax to prevent dirt particles from entering the ear canal. Alcohol also damages nerve cells, which can cause them to misfire and send signals to the brain that create a ringing sensation.
Alcohol disrupts sleep patterns, which causes people to wake up multiple times during the night. These disruptions may be due to having to go to the bathroom, or because sleep apnea causes people to wake up suddenly when they stop breathing for short periods of time. This prevents people from getting a full night’s rest, which can make tinnitus symptoms worse.
Take time to relax each day
Taking time to relax each day can help tinnitus. If you are stressed, or suffer from anxiety or depression, your tinnitus symptoms may be worse. In fact, many people with tinnitus report that their symptoms start when they become stressed.
There are many ways to relax. Some people find that listening to soothing music is helpful. Others find that meditation, yoga or mind-body techniques work for them.
Download a sound therapy app
Sound therapy can be a powerful tool to help you manage your tinnitus. You may find that it helps you relax, improves your mood, or simply makes your tinnitus easier to ignore.
There are many different sound therapy apps available, and they all work in slightly different ways. Some produce soothing sounds designed to distract you from the noise of your tinnitus. Others let you record sounds from your environment and play them back at a more comfortable volume.
Some people find it useful to listen to white noise on their headphones while they’re out and about. This can help mask the noises that trigger their tinnitus.
Mask the noise
Masking is the process of adding low-level sound to a tinnitus sufferer’s environment. The aim is to cover up or at least reduce the awareness of the tinnitus. By using masking, some people find that they can get on with their lives in spite of their tinnitus.
Masking is an effective treatment and there are many devices available commercially. However, these do not need to be expensive; even a radio can be used as a masker!
If you wanted to buy a masker, it is important to make sure that it has been designed specifically for tinnitus. It is also worth shopping around as prices vary quite widely. You should also check whether batteries are included in the cost or have to be purchased separately.
Some audiologists have developed software that can be downloaded onto your MP3 player which can be used as a masker. Some people then use this in conjunction with earphones but it may be more effective if you use speakers instead so that you do not hear your own voice and other people’s voices as well.
Try hearing protection products
Steer clear of likely irritants
Eliminate earwax build-up
Q. I have tinnitus (ringing in the ears) and I wonder if it’s caused by a build-up of earwax?
A. Tinnitus is a common problem, affecting about one in 10 people. There are many potential causes for it, including exposure to loud noises, respiratory infections and even earwax build-up.
The ringing sound you hear is called ‘phantom noise’. It is created by the brain to fill in the gaps where there should be sound, but isn’t. It’s your brain’s way of making up for the missing pieces of information that should be coming from your inner ear.
In the case of earwax build-up, the brain interprets what is actually missing as silence, so it fills in that silence with ringing or whistling sounds.
The solution here is to eliminate the cause of your tinnitus — in this case excess ear wax.
Get plenty of rest
Get plenty of rest. You may find that your symptoms are more bothersome at night if it’s quiet and there’s less noise around you. Make sure you’re getting enough sleep each night and take naps during the day if needed.
Avoid stressful situations whenever possible. Stress can make tinnitus more noticeable.