Stress can worsen tinnitus by raising blood pressure and increasing the body’s sensitivity to noise.   Tinnitus itself can also cause stress, creating a vicious cycle.   Incorporating relaxation techniques into your daily routine can be helpful.

• Deep breathing exercises   can calm your nervous system and help you feel more centered.
• Meditation or mindfulness   helps you focus on the present moment and train your brain to ignore the doorbell.
• Yoga and gentle stretching   can relieve tension in the neck, jaw, and head that can sometimes be associated with tinnitus.

4. Use sound therapy

Using external sounds to mask the tinnitus can provide immediate relief.

• White noise machines   can help mask internal noise with a continuous, soothing sound.   This is especially helpful at night, when the environment is quiet.
• Tinnitus apps   offer a variety of sounds, from nature sounds to ambient noises, that you can use to make the ringing less noticeable.
• Hearing aids   can amplify external sounds, which can make the ringing less noticeable, especially for people with hearing loss.

5. Adjust your diet and lifestyle

Certain lifestyle choices can help or hinder tinnitus treatment.

• Limit your intake of caffeine, alcohol, and nicotine.   These substances are known to constrict blood vessels and increase blood flow, which can sometimes worsen tinnitus.
• Stay hydrated.   Dehydration can affect blood flow to the inner ear, so it’s important to drink plenty of water.
• Get enough sleep.   Fatigue and lack of sleep can make you more aware of your tinnitus.   Maintaining good sleep hygiene can improve your ability to manage symptoms.

conclusion

Living with tinnitus can be challenging, but it doesn’t have to control your life.   By protecting your hearing, managing stress, and incorporating sound therapy and a healthy lifestyle, you can effectively reduce the effects of tinnitus.   The key is to find the strategies that work best for you and be consistent. If you’re struggling, consider consulting a doctor who can create a personalized plan to help you find relief.