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10 Tips For Managing Your Tinnitus
Tinnitus (ringing in the ears) is unfortunately very challenging to diagnose and treat. While researchers are hard at work to discover a cure, much about the causes and characteristics of tinnitus remain unknown.
If you have tinnitus, it’s vital to first seek professional assistance. First, tinnitus is sometimes a symptom of an underlying condition that requires medical attention. In these cases tinnitus can be cured by taking care of the underlying problem.
Second, a variety of tinnitus therapies are presently available that have proven to be very effective, including sound masking and behavioral therapies that help the patient to adjust to the sounds of tinnitus. Hearing aids have also been proven to be effective in many cases.
Even so, some cases of tinnitus endure despite the best available treatments. Thankfully, there are some things you can do on your own to lessen the severity of symptoms.
Here are 10 things you can do to manage your tinnitus.
1. Uncover what makes your tinnitus worse - every case of tinnitus is unique. That’s why it’s critical to keep a written log to uncover specified triggers, which can be specific kinds of food, drinks, or medications. In fact, there are several different medications that can make tinnitus worse.
2. Quit smoking - smoking acts as a stimulant and restrains blood flow, both of which can worsen tinnitus symptoms. Research also shows that smokers are 70 percent more likely to acquire some type of hearing loss compared to non-smokers.
3. Limit consumption of alcohol or caffeinated drinks - although some studies have questioned the assertion that caffeine makes tinnitus worse, you should observe the effects yourself. It's the same for alcoholic beverages; there are no conclusive studies that prove a clear connection, but it’s worth monitoring.
4. Use masking sounds - the sounds of tinnitus may become more conspicuous and irritating when it’s quiet. Try playing some music, turning on the radio, or using a white-noise machine.
5. Use hearing protection - some instances of tinnitus are transient and the consequence of short-term exposure to loud sounds, like at a concert. To prevent further injury—and persistent tinnitus—make sure to wear ear protection at loud events.
6. Try meditation - results might vary, but some individuals have found meditation and tinnitus acceptance to be effective. Here’s an article by Steven C. Hayes, PhD, the co-founder of Acceptance and Commitment Therapy.
7. Find ways to relax - alleviating your stress and improving your mood can help diminish the severity of tinnitus. Try meditation, yoga, or any activity that calms your nerves.
8. Get more sleep - sleep deficiency is a known trigger for making tinnitus worse, which subsequently makes it more challenging to sleep, which makes the symptoms worse, and so on. To guarantee that you get adequate sleep, try using masking sounds at night when dozing off.
9. Get more exercise - researchers at the University of Illinois found that exercise may contribute to lower tinnitus intensity. Exercise can also reduce stress, enhance your mood, and help you sleep better, all of which can help with tinnitus relief.
10. Enroll in a support group - by signing up with a support group, you not only get emotional support but also additional tips and coping techniques from others who suffer from the same symptoms.
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