There is currently no cure for tinnitus, but there are many things that can help. These include sound therapy devices, exercises to reduce stress, and specialist counselling.
Many people learn to manage tinnitus themselves. Ask your GP to refer you to a specialist if you need further support.
Most people find that with the right support, their tinnitus becomes less noticeable over time. This process is called habituation.
Stress management
Stress can trigger tinnitus or make it worse. Tinnitus can also contribute to feelings of anxiety.
You can try relaxation exercises, mindfulness and other wellbeing practices to manage stress. Reducing your stress levels can make your tinnitus less noticeable and easier to manage.
Find out more about managing tinnitus and stress.
Hearing aids
If you have hearing loss as well as tinnitus, your specialist may recommend hearing aids or combination devices.
Hearing aids can help you to hear better. Hearing the sounds around you better can make your tinnitus less noticeable.
A combination device has the same advantages of a hearing aid, but it also generates sounds to help distract from the tinnitus.
Sound therapy
Sound therapy means using neutral sounds to distract you from your tinnitus. It often involves listening to soft background sounds like rainfall, birdsong or waves.
This does not “drown out” the sound of your tinnitus, but merges the sound of it with another sound that you feel neutrally or positively about.
Over time, as you notice your tinnitus less, your relationship to it can change. While the tinnitus may still be there, your brain learns to filter it out and treat it the same as other background sounds. This means that it has less of an impact on you.
There are different products you can try, including:
- ambient sound or tinnitus apps for your phone or tablet
- portable sound therapy devices that play sound through a speaker or connect to your headphones
- sound pillows or sleep headbands that can play sound to help you sleep
Read more about technology to manage your tinnitus.
Tinnitus counselling
There are different types of counselling and therapy that can help you manage your tinnitus. Your GP or specialist can recommend different therapies and refer you for treatment.
Tinnitus counselling
A specialist will explain what tinnitus is, how it can be caused and what might help.
They’ll work with you to deal with any concerns or worries you have, and help you find ways of managing your tinnitus.
Cognitive behavioural therapy
Cognitive behavioural therapy (CBT) can help if tinnitus is contributing to feelings of stress and anxiety.
A therapist will encourage and support you to challenge your ways of thinking and feeling about tinnitus. Research has shown that this can have a positive effect on tinnitus management.
CBT can be done in person or online. It can be done as part of a group or individually.
If you think you could benefit from CBT, speak to your GP or specialist. Private CBT is also available, but you’ll need to pay for it.
If tinnitus is affecting your sleep
Your brain allows you to fall asleep when you feel safe. If tinnitus causes you worry or stress, this can result in your brain feeling unsafe, which can disturb sleep.
Listening to sounds can distract you from tinnitus while you’re trying to sleep. You could use a tinnitus device, app, or gentle music.
You can also try to improve your overall sleep habits by:
- going to bed and getting up at the same time every day
- making sure your room and bedding is a comfortable temperature
- getting regular exercise during the day
- relaxing or meditating before bed
Some things can make it harder to sleep by increasing your energy or making you more alert, which can also make you more aware of your tinnitus.
For at least 1-2 hours before bed, avoid:
- looking at devices like phones and computers
- eating a big meal
- smoking or drinking alcohol or caffeine
- doing energetic exercise
Read more about getting better sleep on the NHS website.