How to manage tinnitus
5 things you can do to help manage the impact tinnitus has on your everyday life.
1. Listen to soothing sounds
Try listening to soft music, or using tinnitus apps that play soothing sounds, to take your mind off tinnitus.
You can also buy products designed to help you sleep at night if you have tinnitus – these include sound pillows and sound headbands that play sounds to distract you but not your partner.
2. Practice relaxation exercises
When you’re stressed, you might notice your tinnitus more, and be more bothered by it. Relaxation exercises, yoga or mindfulness can help you to relax. And many apps (software applications) for smartphones and tablet devices can guide you through relaxation exercises.
You can find a simple breathing exercise for stress on the NHS website.
3. Protect your ears from loud noise
Exposure to too much loud noise can damage your ears and worsen existing tinnitus.
See our online information on how to protect your ears.
4. Try assistive devices
There are devices designed to help people manage their tinnitus.
- tinnitus maskers
- sound pillows
- sound relaxation apps.
5. Find out more about tinnitus
Understanding what tinnitus is and about the different causes and therapies might help to reassure you that it’s common and that there are different ways to manage it so that it doesn’t bother you.
What to do if you need extra support with tinnitus
If you’re finding it hard to manage your tinnitus, see your GP, who can help you get the support you need.
You can also talk through anything that’s troubling you by contacting us or a listening service.
Free 24-hour listening services
These services offer confidential advice from trained volunteers any time of day or night. They won’t be able to provide information about tinnitus, but you can talk about anything that’s troubling you.
Call 116 123 or email [email protected] for a reply within 24 hours
Shout Crisis Text Line
Text ‘SHOUT’ to 85258
If you are deaf, have hearing loss or tinnitus and need free confidential and impartial information and support, contact RNID.
We’re open 8:30am to 5pm, Monday to Friday.