The Dos and Don’ts of Living With Tinnitus

Millions of people experience tinnitus every year. The persistent noise from tinnitus can make even simple daily tasks a challenge. Some people experiencing tinnitus report that they’re having trouble concentrating because their tinnitus is such a distraction. Others emphasize the negative effects that tinnitus has had on their personal relationships.

Living with tinnitus can be a daily struggle. Tinnitus can come in many forms, but it often manifests as a ringing, buzzing, or humming noise.

What is Tinnitus and Why Does it Occur?

Tinnitus affects over 50 million Americans annually, according to the American Tinnitus Association. Furthermore, they report that approximately 16 million of those people are living with “chronic tinnitus”

Tinnitus is characterized by a noise that only you can hear. Many people report that their tinnitus is a high-pitched ringing noise, but it can come in many forms, such as buzzing, humming, or roaring.

Tinnitus can be caused by various factors, such as:

• Aging

• Exposure to loud noises

• Structural damage

• Earwax buildup

• Temporomandibular joint disorder (TMJ)

• Ménière’s Disease

• Ototoxic medications

• Other health concerns

Tinnitus involves the brain’s auditory cortex. This area of the brain processes sound. When we experience hearing changes, our auditory cortex kicks into gear to compensate, which can result in tinnitus.

What Should I Avoid When Experiencing Tinnitus?

If you're living with tinnitus, certain habits and environmental factors can make the ringing, buzzing, or other sounds more noticeable or bothersome. While everyone's tinnitus experience is different, knowing what to avoid can help you manage symptoms and improve your quality of life.

Here are a few things to be mindful of:

• Complete Silence: Believe it or not, silence can actually make tinnitus more noticeable. When there's little or no background sound, your brain may focus more attention on your tinnitus. That's why we generally encourage patients to maintain some gentle background sound throughout the day, especially in quiet environments.

  Soft music, nature sounds, or a white noise machine can help, especially when you're trying to fall asleep. However, the goal isn't necessarily to drown out or completely mask your tinnitus. Properly prescribed sound therapy can help your brain gradually become less aware of and less reactive to tinnitus over time.

• Stress and Fatigue: Stress and poor sleep can significantly influence how you experience tinnitus. When you're stressed, anxious, or exhausted, your nervous system may become more sensitive, making tinnitus seem louder or more intrusive.

  Prioritizing quality sleep, regular exercise, relaxation techniques, and stress management can reduce tinnitus's impact on your daily life. Keep in mind that tinnitus itself can contribute to stress and sleep difficulties, creating a frustrating cycle that comprehensive treatment can help address.

• Unnecessary Dietary Restrictions: You may have heard that caffeine, alcohol, and salty foods worsen tinnitus. While some individuals report that certain foods or beverages affect their tinnitus, research doesn't support eliminating these substances for everyone.

  Instead of unnecessarily restricting your diet, pay attention to how you respond. If you notice a consistent connection between something you consume and increased tinnitus, consider making adjustments. You don't need to give up your morning coffee just because you have tinnitus!

• Exposure to Excessively Loud Sounds: Loud noise exposure can damage your hearing and potentially worsen tinnitus, so protecting your ears in genuinely noisy environments is essential. Concerts, firearms, power tools, motorcycles, and loud machinery are all situations where appropriate hearing protection may be necessary.

  However, it's equally important not to overprotect your hearing. Routinely wearing earplugs or earmuffs during normal daily activities, such as shopping, working in a typical office, or having conversations, can actually increase sound sensitivity for some individuals. When you consistently block out safe, everyday sounds, your auditory system may become more sensitive to them.

  The goal is to protect your hearing when needed while still exposing yourself to normal, safe environmental sounds. If you experience significant sound sensitivity or hyperacusis along with tinnitus, a qualified audiologist can help you develop an individualized approach.

Most importantly, don't assume you simply have to live with bothersome tinnitus. While there isn't a universal cure, effective treatment options are available. A comprehensive approach that includes prescriptive sound therapy, counseling, and techniques drawn from Cognitive Behavioral Therapy (CBT) can help reduce tinnitus-related distress and improve your quality of life.

What Should I Do When Living with Tinnitus?

While it’s important to know what to avoid when living with tinnitus, there are other things that you should make sure you are doing. Some of the most important things you can do to help manage your tinnitus are:

• Visit an audiologist: The most important thing you must do if you’re experiencing tinnitus is to meet with an audiologist right away. First, if you experience a sudden change in your hearing, it may indicate a potentially serious medical problem, such as an illness or structural damage.

Additionally, meeting with an audiologist can help you feel better about your tinnitus right away, knowing someone understands and will help with your symptoms. Furthermore, treatment options such as sound therapy can be highly effective for tinnitus. Reaching out to a professional is your first step in restoring your hearing health.

• Be patient: While visiting an audiologist is an important first step, the journey doesn’t end there. Be patient with your tinnitus treatment plan. Tinnitus Retraining Therapy can be very effective, but it can take 12-24 months or more to experience long-lasting relief.

Don’t give up on your tinnitus treatment if your symptoms don’t improve right away. Remember that tinnitus originates in the brain, and it takes time to rewire your brain and reduce your tinnitus.

• Make time for relaxation: Finally, it’s important to find ways to relax when living with tinnitus. Stress can make tinnitus worse, which can lead to more stress and create a vicious cycle.

Make sure you’re taking time to practice calming self-care, such as meditation or yoga. The calmer your mind, the more manageable your tinnitus symptoms may feel. Also, look for opportunities to do your favorite recreational activities, especially those that involve physical movement. Keeping busy with things you find enjoyable can take your mind off your tinnitus, and tinnitus exercise has been shown to be effective in relieving stress.

Frequently Asked Questions About Living With Tinnitus

1. What should you avoid if you have tinnitus?

If you have tinnitus, avoid excessive noise exposure, prolonged periods of complete silence, unnecessary hearing protection in everyday environments, and, whenever possible, excessive stress. Certain lifestyle factors may also influence tinnitus, but triggers vary from person to person. Instead of avoiding everything that might worsen tinnitus, focus on protecting your hearing, maintaining healthy habits, and seeking professional guidance when tinnitus affects your daily life.

2. What makes tinnitus worse?

Several factors can make tinnitus more noticeable or bothersome, including stress, fatigue, loud noise exposure, poor sleep, and changes in hearing. Some people also report sensitivity to caffeine, alcohol, or certain foods, although these are not universal tinnitus triggers. Understanding your personal triggers can help, but constantly monitoring your tinnitus may actually increase your awareness of it.

3. Should you avoid silence if you have tinnitus?

Yes, many people with bothersome tinnitus benefit from gentle background sound throughout the day, especially in quiet environments or while sleeping. Soft music, nature sounds, or carefully selected sound therapy can reduce the contrast between tinnitus and your surroundings. However, the goal isn't necessarily to drown out tinnitus completely. Effective tinnitus management often involves helping your brain become less reactive to the sound over time.

4. Should you wear earplugs all the time if you have tinnitus?

No. Hearing protection is important when you're exposed to dangerously loud sounds, such as concerts, power tools, or firearms. However, routinely wearing earplugs in normal, everyday environments can increase sound sensitivity for some people. Your auditory system benefits from regular exposure to safe, everyday sounds. If you also experience hyperacusis or significant sound sensitivity, a tinnitus-trained audiologist can help you develop an appropriate sound exposure plan.

5. Can caffeine or certain foods make tinnitus worse?

For some individuals, caffeine, alcohol, and dietary factors may influence tinnitus, but there's no convincing evidence that everyone with tinnitus needs to eliminate them. Instead of following restrictive diets or giving up your morning coffee unnecessarily, pay attention to how you respond. If you notice a consistent relationship between something you consume and your tinnitus, discuss it with your healthcare professional.

6. Can tinnitus improve with treatment, even if you've had it for years?

Absolutely. Even when tinnitus has been present for years, many people can experience meaningful improvement in how much it affects their lives. Treatments that combine prescribed sound therapy, counseling, and Cognitive Behavioral Therapy (CBT) techniques can reduce tinnitus-related distress and improve sleep, concentration, and quality of life. The goal isn't always to eliminate the sound itself, but to help your brain respond differently so tinnitus no longer controls your daily life.

7. What should you do when tinnitus suddenly gets louder?

A temporary increase in tinnitus, sometimes called a tinnitus spike, can occur after loud noise exposure, stress, poor sleep, or other changes. Try to remain calm, avoid repeatedly checking the sound, and use comfortable background sound if it helps. However, sudden tinnitus accompanied by sudden hearing loss requires immediate medical evaluation, ideally within 24 hours. New neurological symptoms, severe dizziness, or other concerning symptoms also warrant urgent medical attention. Persistent changes in tinnitus should be evaluated by a qualified healthcare professional.

8. When should you see an audiologist for tinnitus?

If tinnitus affects your sleep, concentration, emotional well-being, or quality of life, seek professional help. You don't need to wait until tinnitus becomes unbearable. A comprehensive tinnitus evaluation can help identify contributing factors, assess your hearing, and determine which treatment options may be appropriate. At Sound Relief Tinnitus & Hearing Center, our audiologists specialize in comprehensive tinnitus care, helping patients move beyond simply coping with tinnitus toward lasting, meaningful relief.

Tinnitus can disrupt your daily life, causing stress, reduced focus, and difficulty connecting with people. However, you can take steps to manage your tinnitus symptoms. Try to avoid triggers and complete silence, as they can exacerbate your symptoms. To learn more about how tinnitus is affecting your life, take our tinnitus impact survey.

Also, see an audiologist and stay patient with your treatment plan. Your tinnitus did not develop overnight, so don’t expect your symptoms to disappear overnight either. However, if you stay committed to your treatment, you can experience relief and get back to living your life the way you want.

If you or a loved one is experiencing tinnitus, reach out to Sound Relief Hearing Center in Colorado or Arizona at one of our 9 locations. You can also schedule an appointment online to meet with one of our audiologists. We look forward to hearing from you!

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