What not to do when you have tinnitus

Tinnitus (the perception of sounds like ringing, buzzing, or humming when no external sound is present) affects millions of people worldwide. While the experience is highly individual, and for some, it can be a minor nuisance, for many others, it significantly impacts the quality of life. At Tranquil Hearing Care in Hoddesdon, we understand how frustrating and disruptive tinnitus can be. Managing this condition is often less about finding a miracle cure and more about adopting healthy coping strategies and avoiding behaviours that can worsen the symptoms or increase distress. If you've recently been diagnosed with tinnitus or have been living with it for some time, knowing what not to do is just as important as knowing what to do.

Don't Panic or Assume the Worst

One of the most common initial reactions to hearing persistent sounds is to panic. Many people immediately assume the sound indicates severe or irreversible damage. While you should always consult a professional for a proper diagnosis, many cases of tinnitus are linked to age-related hearing loss or temporary issues like earwax buildup or ear infections.

Avoid excessive internet searching for causes, as this can heighten anxiety and trigger a stress response, which in turn can make the perceived loudness of the tinnitus worse. Remember, tinnitus is extremely common, and for the vast majority of sufferers, it is a manageable condition. An audiologist can properly assess the cause and provide reliable information, reducing fear and stress.

Don't Live in Silence

While it might seem intuitive to seek out quiet environments, avoiding all background sound is one of the worst things you can do with tinnitus. When your brain receives no external sound input, it turns up its internal volume control, making the tinnitus sounds much more noticeable and intrusive. This is known as the contrast effect.

Instead, gently introduce low-level background noise into your environment, especially when trying to sleep. This could be a sound machine playing nature sounds, a fan, or soft instrumental music. This process is called sound enrichment and helps distract the brain and reduce the contrast between the external quiet and the internal ringing.

Don't Over-Focus or Hyper-Monitor the Sound

Tinnitus thrives on attention. The more you actively listen for the sound or constantly check to see if it’s still there, the more important and threatening your brain deems the sound to be. This creates a vicious cycle: anxiety increases, the sound feels louder, leading to more anxiety.

Avoid hyper-monitoring the sound throughout the day. Techniques from Cognitive Behavioural Therapy (CBT) often aim to change the reaction to the sound, rather than eliminating the sound itself. The goal is to habituate - to teach your brain to filter out the sound, much like it filters out the sound of a refrigerator humming or traffic outside your window. This process starts with deliberately redirecting your attention away from the tinnitus toward more engaging activities.

Reduce Caffeine, Alcohol, & Nicotine

Certain substances are known to be tinnitus triggers or make existing tinnitus worse, primarily because they affect blood flow or stimulate the nervous system.

Excessive caffeine consumption (from coffee, tea, or energy drinks) and nicotine are stimulants that can increase neuronal activity in the inner ear and brain, leading to a temporary increase in the perceived loudness of tinnitus. Similarly, while alcohol might seem to mask the sound temporarily, its impact on blood flow and sleep quality can often exacerbate symptoms in the long run. Moderation is key, and paying attention to how these substances impact your specific symptoms is crucial for effective management.

Don't Neglect Your Hearing Health

Finally, the biggest mistake is to ignore the underlying hearing issue. Tinnitus is sometimes, though not always, a symptom of sensorineural hearing loss. Treating the tinnitus without addressing the hearing loss is like treating a fever without looking for the infection.

If your tinnitus is accompanied by hearing loss, wearing hearing aids is often the single most effective intervention. Hearing aids amplify external sounds, reducing the contrast effect and stimulating the auditory parts of the brain, which can significantly lessen the perception of tinnitus.

At Tranquil Hearing Care in Hoddesdon, we specialise in a holistic approach to tinnitus management. Our professional audiologists can provide a thorough diagnostic assessment and discuss personalised strategies, including sound therapy, lifestyle advice, and the latest in hearing aid technology.

Tinnitus Experts in Hoddesdon

Don't let tinnitus control your life. Take the first step toward finding peace and relief. Here at Tranquil Hearing Care, we have our own team of trained audiologists and other hearing health professionals available to diagnose your tinnitus and offer expert advice on how best to manage it. Call the team today on 01992 934196, send an email to info@tranquilhearingcare.co.uk, or book an appointment with our audiologist online.