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Mature woman using mindful meditation to help manage her tinnitus symptoms

Understanding Tinnitus: Strategies and Exercises for Better Well-Being

Key Takeaways

  • Tinnitus is often exacerbated by stress. Employing Progressive Muscle Relaxation, a scientifically proven method, can alleviate stress and promote a sense of calm.
  • Tinnitus Retraining Therapy (TRT) helps ease distress by training your brain’s perception. Practice involves finding a quiet space, acknowledging tinnitus without reacting, and doing deep breathing consistently, which can reduce the emotional impact of tinnitus over time.
  • Mindful meditation, involving a quiet space, controlled breathing, and acknowledging thoughts without fixation, proves valuable in managing tinnitus, gradually reducing its impact on overall well-being.
  • Seeking professional help is crucial if tinnitus significantly interferes with daily life. Professionals, such as those at Southbury Audiology, can conduct hearing tests and provide specialized services to help individuals effectively manage and find relief from tinnitus in Middlebury, Bridgewater, and Newton.

Management Strategies for Tinnitus

Tinnitus, when you hear phantom sounds in the head or ears, presents a challenging issue for numerous people. While there is no definitive cure, there are various techniques that can be used to effectively manage and alleviate its impact.

What Is Tinnitus?

Tinnitus is an internal auditory perception characterized by frequent or infrequent noise, affecting one or both ears, with fluctuations in pitch ranging from low to high. It often arises as a symptom of age-related hearing loss, ear injury, or circulatory system disorders.

Strategy 1: Progressive Muscle Relaxation

Tinnitus can often be caused by stress. Progressive muscle relaxation is a scientifically backed method aimed at alleviating stress, inducing relaxation, and promoting an overall sense of calm. To effectively practice this method, seek a comfortable space. Begin by taking several deep breaths. Start with your toes and tense your muscles for a few seconds. Gradually release your muscles while paying attention as the tension dissipates.

Repeat this exercise throughout your whole body. Regular practice of this exercise will help you distinguish between tense and relaxed muscles, which can help with the management of tinnitus.

Strategy 2: Tinnitus Retraining Therapy (TRT)

TRT is an approach to retraining your brain to perceive tinnitus with reduced distress.

To practice tinnitus retraining therapy at home, identify a quiet, comfortable space. If tinnitus becomes more pronounced in silent environments, consider using a white noise machine for ambient background noise.

Allow your tinnitus to enter your consciousness without reacting to it; simply acknowledge its presence. Engage in deep breathing, permitting the perception of tinnitus to gradually recede into the background. Practice this exercise consistently. Over time, you may observe a desensitization of your brain to the presence of tinnitus, resulting in less of a severe reaction to your tinnitus.

Strategy 3: Mindful Meditation

Studies have shown mindful meditation can be an effective management option when it comes to tinnitus.

Similar to the previous strategies, begin by finding a quiet and relaxing space. Close your eyes and take several deep, controlled breaths. Focus your attention on the sensation of your breath entering and leaving your body.

Allow thoughts, including tinnitus, to enter your consciousness. Acknowledge these feelings and allow them to naturally dissipate. If your mind wanders or becomes fixated on tinnitus, gently guide your focus back to your breath.

Seek Help If Tinnitus Interferes with Daily Life

These strategies can help alleviate your perception of tinnitus, however, if your symptoms interfere with your daily life or cause significant distress, contact us immediately. At Southbury Audiology, our hearing specialists can test your hearing and help you manage tinnitus. We offer specialized hearing services to the residents of Middlebury, Bridgewater, and Newton that can help you experience relief.