Using Mindfulness to Help with Tinnitus Relief

September 20, 2023
3 min
Michael Piskosz
Dr. Fabrice Bardy
Practicing mindfulness on a daily basis helps many people manage and find relief from tinnitus.


The MindEar app offers a variety of mindfulness and relaxation tools to help you manage your tinnitus.

Many people find relief from their tinnitus using mindfulness. Mindfulness is a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations. It involves being fully present and attentive to whatever is happening in the moment, without judgment or distraction.

Mindfulness practices have been found to help reduce stress and anxiety in several ways. Firstly, mindfulness helps to regulate the body's stress response by activating the parasympathetic nervous system, which promotes relaxation and counteracts the effects of the "fight or flight" response. Secondly, mindfulness helps to increase self-awareness, which allows individuals to recognize and observe their thoughts and feelings without becoming overwhelmed by them. This, in turn, reduces emotional reactivity and allows individuals to respond to stressful situations in a more adaptive and healthy way. Thirdly, mindfulness helps to foster a non-judgmental attitude towards one's experiences, which reduces self-criticism and self-blame, both of which can contribute to stress and anxiety. 

In essence, mindfulness teaches you to be kind to yourself, by taking each moment as it comes and for what it is, without judgment. There are a variety of exercises one can practice and incorporate into their daily lives to help achieve a more mindful state-of-mind.

Healthy Tinnitus Management Practices: 

  1. Practice Relaxation Techniques: Relaxation techniques, such as deep breathing, progressive muscle relaxation, and meditation, can help reduce stress and anxiety and help achieve a greater sense of mindfulness.
  1. Exercise Regularly: Exercise is an excellent way to reduce stress and anxiety by allowing us to put energy into our body, rather than thoughts of tinnitus. Exercise releases endorphins, which are natural mood boosters.
  1. Get Enough Sleep: Getting enough sleep is essential for managing stress and anxiety and helping us be more mindful throughout the day. Make sure to get at least 7-8 hours of sleep each night.
  1. Eat a Healthy Diet: Eating a healthy diet can help reduce stress and anxiety and lead to greater overall well-being. Avoid foods that are high in sugar and caffeine, as they can exacerbate anxiety symptoms.

It is important to note that the relationship between tinnitus and stress/anxiety is bidirectional, meaning that although tinnitus can affect stress and anxiety, stress and anxiety can also affect tinnitus. Increased levels of stress and anxiety, for many people, can amplify the symptoms of their tinnitus. Therefore, when managing your tinnitus, it is important to also manage your stress and anxiety. 

Overall, practicing mindfulness regularly can help individuals develop a greater sense of calm, clarity, and perspective, which can help them manage stress and anxiety more effectively.

How MindEar can help you in your tinnitus journey

MindEar offers a range of scientifically-backed solutions that can help you manage your tinnitus symptoms effectively. In the MindEar app you will find a soundscape library offering a variety of adjustable soundscapes to help you find the sound sound therapy that works best for you. You can also talk to a tinnitus expert to help determine if a sound masker is right for you. In addition, cognitive behavioral therapy and mindfulness techniques are also accessible to provide you with the tools to take control of your condition so that you can live a life without noticing it. MindEar is here to guide you on that journey.

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