Simple Habits to Better Manage Your Tinnitus

Helpful Management Strategies to Stop the Struggle

Our experience of tinnitus is largely affected by our psychological reaction to it. This means our thoughts and behaviour have the power to drive our experience of tinnitus and vice versa.

To break the cycle and help our tinnitus to become less bothersome, we can focus on managing our stress state. This helps to react to our tinnitus less and help us to habituate (become used to it).

Relaxation and mindfulness techniques are great tools to do this.

Deep Breathing

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A simple and effective method of relaxation is to practice deep breathing. Breathing techniques help manage tinnitus as they stimulate the body’s relaxation response, bringing a sense of calm. There are plenty of variations to try. We recommend trying out the 3-6-5 breathing method.

3-6-5 Breathing

The method behind this is simple. Aim to complete this exercise three times a day for five minutes at a time. You should try to breathe six times a minute, or once every ten seconds. Inhale for five seconds and exhale for five seconds.

As we practice this slow and deep breathing, we are reducing our heart rate and blood pressure, and counteracting the effects of stress hormones in the body. This helps to feel more calm and relaxed.

Relaxation requires practice and repetition for it to be effective. Try incorporating this quick and easy method into your everyday life - 365 days a year!

Mindfulness Meditation

Mindfulness is a form of meditation that has proven to be effective for the management of many conditions including chronic pain, depression and anxiety. Research has also shown that regular mindfulness practice significantly reduces tinnitus distress.

Mindfulness practice teaches us to take a step back from our thoughts and feelings and observe them objectively, with kindness and curiosity. The purpose of mindfulness is not to ‘switch off’ our tinnitus, but to get to a point where it is no longer distressing or distracting. In the process of learning to stop struggling with our tinnitus, we can improve our relationship with it and our well-being along the way!

You can try out mindfulness any time! Here’s how to do it:

Sit down somewhere quiet and with limited distractions
Set a timer. It’s a good idea to choose a short period of time to begin with. Five or ten minutes is a good place to start.
Position yourself comfortably with your eyes closed.
Begin to focus on your breath. Pay attention to the way it feels as air enters and leaves your lungs. When your mind wanders (it will!), gently bring it back to focus on the breath. Without judgement, just notice your thoughts coming and going, refocusing your attention back to your breath.