Most individuals find their tinnitus symptoms improve without the need for further help as their brain adapts, ‘habituates’ and learns to ignore the tinnitus. However, there are a range of things you can do to help manage your tinnitus if you are finding it bothersome.
Meditation and breathing/mindfulness:
Reducing stress levels can have a positive impact on the way you manage your tinnitus. Deep breathing, relaxation and meditation are useful methods of achieving this.
Sound enrichment
Using sound in the background can help distract from the tinnitus and make it less noticeable. Some individuals find having the radio or television on in the background can help. However, if you find you are using sound to distract from your tinnitus at bedtime when trying to get to sleep, something less stimulating such as relaxation noises or white noise can help. There are various apps you can download for this such as:
Relief by GN Resound
(Available in the app store (apple) or play store (android) Tinnitus Relief App by ReSound | ReSound UK
If you do not have a smart phone to download apps, there are bed side sound generators which can be purchased via companies such as Connevans
Hearing aids:
If you have tinnitus and have a hearing loss, hearing aids can help aid tinnitus management by allowing you to hear more environmental sound around you, which can help distract away from the tinnitus.