Tinnitus Management and Coping Strategies

Understanding the explanation of the tinnitus mechanism is fundamental to successfully “tuning out”

• Try not to focus on your tinnitus
• Improve stress management
• Avoid silence
   

Try not to think too much about your tinnitus. Dwelling on it is likely to make it appear worse. Keeping active and involved in hobbies and other interests will help to distract you from focusing on your tinnitus.

Many people feel that their tinnitus can be more intrusive if they are experiencing increased stress. Techniques such as progressive muscle relaxation, guided visualisation and breathing exercises can be helpful.

Avoid silence, use devices for sound enrichment: pillow speaker, talking books, TV, radio, white noise generator, tinnitus APPs, hearing aid (if appropriate). Try to improve your sleeping pattern (avoid napping during the day, only go to bed when tired and get up at the same time each day).