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Dealing effectively with tinnitus can be easy and only take a little bit of your time. Here are some ways to help you reduce the pain of tinnitus.

Stress Management

Learn to control your stress. You can use a variety of methods such as yoga, support groups, or a good  Anything that helps you decrease stress in your life is worth doing. The more stressed out you are, the more tinnitus flares up or bothers you.

Visit the Dentist

Another tip for managing tinnitus is to visit the dentist and get evaluated for dental problems. Make sure your dentist checks for temporomandibular jaw syndrome and discusses treatments with you if it is needed. If you wear dentures, have the dentist check that they fit you properly. Correcting dental problems may help reduce tinnitus.

Get an ENT Referral

Mention your tinnitus to your doctor at your next annual physical exam and ask for a referral to an ear, nose, and throat specialist. An ENT can look into the cause of your tinnitus, which is essential for its treatment.

Get Zinc Levels Checked

Talk to your doctor about getting a blood test to check out your zinc levels. In people with low zinc levels, zinc supplements have been shown to help people alleviate their tinnitus. However, high levels of zinc supplements should always be monitored by a doctor, so do not take or increase zinc supplements without the advice of a physician.

Get Some White Noise

Don’t let tinnitus ear noise keep you from sleeping. Buy yourself a white noise generator for your bedside nightstand, and leave it on for the entire night. If you focus too much on your tinnitus, it seems to get louder. The sound of the white noise can help to alleviate the noise in your head, allowing you to fall asleep.

Meniere’s Disease

If you’re over 50, you should ask your doctor to test you for Meniere’s Disease. This illness can cause the same symptoms as tinnitus can but is far more serious— therefore, a diagnosis is important to help treat it before it gets worse!

Keep Calm

Keep calm. Tinnitus is not caused by a major health problem, so make sure to breathe so that you do not add stress to your troubles. Worrying will only make you focus more on the tinnitus, which will seem to make it worse. Stay calm and relax so that it is easier to think of other things.

Use Background Noises

Focus on the noises in the background to help drown out the noise in your ears. A fan, the washing machine, and the dishwasher can be just the kind of impromptu “white noise” that you need to take your mind off tinnitus. Use them as a way to distract yourself, and you won’t be as aware of the sound in your ears.


Tinnitus Retraining Therapy, or TRT, is beneficial for some. This is a form of cognitive-behavioral therapy that is specifically created to help people habituate to tinnitus sounds. TRT helps you change the way you perceive the noises caused by tinnitus. If you have been unable to find a treatment that eliminates your tinnitus symptoms, try tinnitus retraining therapy.


Take up meditation. Meditation helps to decrease stress, which in turn will make your tinnitus bearable. If you aren’t sure how to meditate, start with guided meditations you can find online that can help you learn how to relax and enter a meditative state. Learn about the different kinds of meditation to be sure which one is best for you.

Use a Fan

If you do not want to put out the money for a white-noise generator, you can always turn to a regular fan. The repetitive motion that you will experience with this fan will allow your mind to gently fade away into a dark and peaceful sleep. It will also blow a breeze on you, allowing you to sink under your covers for a more comfortable night of sleep.


- Associates In Hearing HealthCare
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