Ways to Address Tinnitus

Do you ever try to fall asleep only to be confronted with a buzzing sound that seems to be coming from nowhere? This is tinnitus, a phantom sound with no external source. For some, this sensation might come and go. But at least 20 million people in the US report tinnitus symptoms described as burdensome. Meanwhile, nearly 2 million people describe their tinnitus as debilitating. While there is no cure for tinnitus, there are several ways to treat it. If tinnitus is a condition that keeps you up at night and distracted during the day, here are some remedies to try:

Habituation with tinnitus

Habituation is a form of non-associative learning in which an innate response to a stimulus decreases after repeated or prolonged presentations. To understand how this process works in connection to tinnitus, it’s essential to understand that tinnitus is very real but also perceived. We have a choice in how we respond to the hum, buzz, or other phantom sound when it appears. For many, when tinnitus arrives, our stress response releases cortisol, our body’s stress hormone. Cortisol unlocks our fight or flight response. Thus we are in a constant state of panic, leading to high blood pressure or even stroke and heart attack. However, habituation disrupts this process by addressing our stress response. If we can train our brain not to give the arrival of tinnitus power, then we will release less cortisol. By practicing habituation consistently, they can learn to tune out tinnitus’s distracting and disruptive buzz.


Understanding that stress is critical in worsening tinnitus symptoms is essential to understanding how meditation and relaxation can minimize tinnitus symptoms. Meditation, in particular, helps address tinnitus because it asks you to do the simple and challenging task of focusing on nothing but simply existing. It takes practice, but with time, many report tinnitus ringing and simply drifting away to the background while you focus on simply being in the world. 


Similarly, meditation, practicing visualizing a place that makes you feel calm, can take your mind there, minimizing the stress and anxiety that often makes tinnitus more prominent in our consciousness.


Regular exercise is a crucial way to manage stress and will improve your mood and help you rest more soundly at night. A good goal is to work up to 30 minutes of cardiovascular exercise daily to protect your health and minimize stress.

Evaluate your diet

Certain eating habits may make you feel good in the moment but may be causing more anxiety than it’s worth. Caffeine and sugar may make it hard to rest and increase your stress levels quickly. Prioritizing vegetables into your diet along with fruits, whole grains, and lean proteins while avoiding processed sugars and foods may be a game changer for those haunted by tinnitus.

Talk to someone

Tinnitus can have a big impact on their mental health, and mental health, in turn, can make tinnitus worse. If tinnitus is keeping you up at night, don’t put off talking to a therapist. Many therapists have active ways to address tinnitus and whatever other issues you may need support with.

Medical treatments for tinnitus

It is always best to try home treatments at home first, h. However, if you continue to struggle with tinnitus, it may be time to talk to your doctor about possible options for tinnitus. One option is medications such as some antidepressants and anti-anxiety medications. However, there is no single medication that works on all tinnitus patients. 

Other people find success with masking the sounds at night and during the day. You may enjoy a white noise machine to cover up the sounds when going to sleep.

Get relief from tinnitus.

While not everyone with hearing loss has tinnitus, 90 percent of people with tinnitus have hearing loss. If you have tinnitus, it may signal hearing loss as well. Many hearing aids offer tinnitus masking features that can cover the distraction of tinnitus during the day. To find out more, contact us today for a comprehensive hearing exam.