Living with Ear Ringing (Tinnitus)
Ear ringing (tinnitus) could be very disturbing in some people, especially when they try to sleep, communicate, or concentrate. Chronic ear ringing is harmful to both physical and mental health, the persistent perception of sounds like buzzing, roaring, clicking, hissing or humming in the ears can impact on every aspect of life.
Ear ringing does not have to make you that difficult, it is possible to manage its negative effects, so you can get back to a normal life.
Ear ringing is a complicated health condition. Some cases can be resolved by treating the underlying causes, but often no direct cause was found, then it becomes a challenging condition for both patients and doctors. Individuals can easily get stuck in a loop of negative thinking and keep:- Trying different cures in the hope of a magical fix
- Feeling guilty if not coping with
- Checking the intensity of ear ringing frequently
- Complaining about their sufferings with family and friends
In fact, the more attention you pay to ear ringing, the more noticeable and bothersome the ringing sound would be. The brain is responsible for the way you perceive and understand sounds, ringing in the ears comes from an internal source regardless of the causes. Development of ear ringing is likely associated with abnormal changes along the auditory pathway that lead to the brain falsely perceiving a “phantom” sound.
When you are in a strong and constant fear of ear ringing, the brain will automatically interpret the ringing sound as a sign of warming, which in turn triggers fight-or-flight stress response of the body and thus becomes a big obstacle to get relief or minimize the episodes of ear ringing. Trying not to pay too much attention to ear ringing and taking steps to ignore the sound are critical to break this vicious circle!
We all have the ability to filter unimportant sensory information out of mind, so that we can focus on what matters. Samples for these selective attentions include talking with friends in a loud restaurant, working productively in a noisy environment, and reading a book with TV sound in the background. That is why many people say that their ear ringing bothers them less and less over time, because the brain gets used to it. It just pushes the ear ringing to the background or fades from our awareness.
Learning to control your thoughts and reacting in a positive way can help speed up the adaptation process in the brain, that gradually turns out ear ringing from your conscious awareness, just like it does to other unimportant noises. There are many effective coping strategies to train the activity patterns of the brain, to a point that you can perceive more bearable ear ringing sound.
1. Identifying triggers
There are many things that make your ear ringing worse, you should try to avoid them in everyday life. Common triggers are like loud noises, stress, ear infections, fatigue, earwax buildup, drugs, head or neck injuries, jaw problem, alcohol, or smoking. It should be noted that each one’s ear ringing and circumstances are unique, and the triggers vary from person to person. Keeping a daily record about the situations when tinnitus bothers you, this helps identify your own patterns, and then anticipate, prevent, and modify the circumstances accordingly.
2. Hearing protection
Loud noise is a common cause of ear ringing, and it makes the auditory nerves worse in short time. Lowering the intensity of sound to enter the ears is beneficial to avoid further damage to the sensitive structures inside the ears, and also provide time for them to recover. Whether you’re attending concerts, working in noisy environments, or participating in activities with high sound levels, some helpful tips are below:
- Wear protective devices if necessary: use earplugs or protective earmuffs when exposed to loud noises, these wearable devices create a barrier against harmful noise levels.
- Avoid loud settings: always try to avoid exposure to very loud environments, if you are going to visit a noisy place, make it a habit to wear a hearing protector.
- Turn down the volume: lower the volume on devices such as headphones or earbuds to 60%, and limit the time for listening to loud music or other audio sources.
- Distance yourself from noise sources: if you can’t reduce the volume, stay away from the noise. Remember to give your ears time to recover after exposure to loud sounds.
- Be cautious with ear cleaning: avoid inserting small objects (like cotton swabs, bobby pins, or keys) into your ears, cleaning the ears should be done gently and without pushing anything too far inside.
** It is not suggested to block out the everyday sounds with hearing protections, as this can heighten the auditory neural response to normal sound levels, making them seem much louder than they are.
3. Avoiding silence
A completely quiet environment will make any sound heard clearly, ear ringing therefore becomes more noticeable. Having some sound in the background helps distract the brain from focusing on the ringing or buzzing sensation. Masking devices are especially essential at night as silence can interfere with sleep.
The background sound aims not only to mask the noise from ear ringing but also promote relaxation or concentration, some appropriate types are soft music, white noise, nature sounds, or other soothing tones. Since sound preferences and the soothing experiences vary greatly among individuals, try to find the best ways to mask your own ear ringing, and the settings are better able to adjust sound levels, frequencies, and timers.
4. Hearing aids
Ear ringing may be an early sign of auditory damage, and ear ringing often occurs alongside hearing loss. If your audiologist has confirmed you have this problem, he will find a right hearing aid for you. The device provides relief for ear ringing and enhances overall hearing, which can significantly improve your quality of life.
5. Learning to relax
It is totally normal to feel anxious and annoyed when you constantly experience ringing in the ears, but stress or bad mood can make your symptoms worse. Studies showed that individuals with chronic ear ringing had higher anxiety sensitivity scores compared to those without ear ringing. This means anxiety not just can worsen the auditory condition, it might also be a contributor. Relieving stress and negative emotions can lower the brain’s perception of ear ringing, lessen the body’s tension and achieve a sense of calm. Beneficial activities are such as:
- Deep breathing exercises for 5 to 10 minutes
- Progressive muscle relaxation, from head to toe, each muscle group for 5 to 10 seconds
- Guided imagery to enjoy an immersive session
- Meditation
- Yoga
- Taichi
- Massage
- Aromatherapy
- Other alternatives such qi-gong, acupressure, herbal soaking are also good choices.
Take some time for relaxation every day, try different methods to determine your best practice.
6. Good sleep habits
The link between ear ringing and sleep is complex and not fully understood, but it is sure that most individuals can’t get enough deep sleep, a stage of sleep where the brain and body are most relaxed and rejuvenated. Fatigue often makes the symptoms worse, with louder ringing sound, longer duration, and more mood swings. Good sleep habits are essential for ear ringing management and overall well-being. Some helpful tips are below:
- Create a quiet, dark and cool bedroom
- Avoid screens in bed
- Use masking devices to create a soothing effect and help hide ear ringing
- Go to bed and wake up at the same time as possible as you can
- Keep some bedtime routines, such as warm bath, meditation or reading
- Make sure your bed and pillows are comfortable and supportive
- Avoid exercise, food, caffeine and alcohol 2 to 3 hours before going to bed
- Write down what’s on your mind and set it aside for the next day
- Avoid long naps in daytime.
7. Regular exercise
Regular exercise promotes blood circulation, reduces stress, enhances sleep quality and cardiovascular health, which all contribute to overall ear health and may alleviate the ear ringing symptoms. Exercise is a mood booster too.
- Neck exercises such as shoulder shrug and roll, neck rotation, head tilt and nod target on neck and head muscles, reduce tension, and improve circulation. They can practice regularly every day.
- Cardiovascular exercises such as walking, running, cycling, swimming and aerobics promote blood flow to the ears, reduce stress levels, and promote relaxation. They can practice 3 to 5 times every week.
- Relaxation techniques such as progressive muscle relaxation, yoga, and deep breathing should be considered incorporating in daily routines.
Activities such as walking in the park or hiking in the mountains are encouraging too, spending time in nature can calm both mind and body.
8. Keeping busy
Being socially active enhances the quality of life, helps you distract from ear ringing problems. Constant ear ringing tends to feel isolation and loneliness, it is beneficial to spend time with other people, even through texts or phone calls. Consider being a volunteer, engaging in team sports, joining fitness programs, attending family events more frequently and even exploring creative hobbies such as painting, writing, or playing a musical instrument. Choose activities that bring joy, relaxation, and fulfillment, and adapt them to your preferences and lifestyle.
9. Watching your diet
High sodium, sugar or caffeine consumption can make ear ringing symptoms worse. Heavy drinks, food sensitivities, malnutrition or dehydration will trigger or aggravate ear ringing too. A balanced diet and eating in moderation play a significant role in managing and reducing the symptoms. Click to see "Chinese Dietary Advice and Health Recipes to Promote Ear Health"
10. Treating other health problems in time
Health problems such as cold and flu, allergies, dental or jaw disorders, hypertension, or ear infections usually make your ear ringing worse. Seek immediate medical attention whenever they are accompanied with a hearing or ear problem. Ear ringing is common in many health conditions, keeping up with the latest research and working closely with doctors, this helps you better cope with your ear problem.
11. Joining a support group
Consider finding a local or online support group to connect with others who truly understand your experience. Support groups are safe spaces for sharing; learning from others empowers you to better handle ear ringing. Knowledge, confidence, and a sense of control are essential for you to go through the recovery process. Meeting people who face similar challenges fosters a feeling of belonging, you can explore resources, research, and treatment options together.
Remember getting used to ear ringing is a slow mental process that requires persistent trials, hard work, discipline and time to see the results. However, it is worth the effort, you can get back to normal life, sleep peacefully, communicate freely and be more focused.
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