Stress can trigger tinnitus or make it worse, and tinnitus can increase your stress.
There are things you can try to help you break the stress cycle and reduce the impact tinnitus is having on you.
How stress and tinnitus are related
Stress is the feeling of being under too much pressure. It can make you feel anxious, irritable, or unable to concentrate.
Stress activates the nervous system, leading to a “fight or flight” response. This response can trigger many different physical changes in your mind and body.
These changes often include heightened awareness and increased sensitivity to sounds. This can make your tinnitus feel louder, which in turn can feed the stress.
If your tinnitus comes and goes, you might experience it more often when you’re stressed. For some people, tinnitus is an indicator of stress levels.
Practising regular relaxation techniques is an effective way to calm this response and break the stress cycle, making your tinnitus less noticeable and easier to manage.
Relaxation exercises to help with stress
Relaxation exercises usually involve deep breathing and muscle relaxation. You can do them anywhere at any time.
You’ll get most benefit if you do the exercises regularly, as part of your daily routine.
To get started:
- try a simple breathing exercise for stress on the NHS website
- search for apps online to guide you through relaxation exercises
- join a local class for relaxation, deep breathing, or yoga
Mindfulness exercises
Mindfulness is a simple form of meditation. It involves paying attention to the present moment, including your thoughts, feelings, bodily sensations, and the world around you.
Mindfulness can have a positive effect on your overall wellbeing. It can change how you feel about and respond to your tinnitus, so that it causes you less distress.
Learn more about mindfulness on the NHS website.
Improving your general health and wellbeing
Taking steps for your overall health can improve stress and help you deal with tinnitus.
This includes things like eating a balanced diet and exercising regularly.
Find resources on healthy living on the NHS website, or speak to your GP for advice.
Get support with stress and tinnitus
If you’re finding it hard to cope, see your GP about your tinnitus. They can refer you to a specialist for support.
Contact us if you have questions about tinnitus, you need support, or you just want to talk to someone who understands.
If tinnitus is affecting your mental health, you can contact a free 24-hour listening service for support. These services offer confidential help from trained volunteers any time of day or night:
- Call Samaritans on 116 123 or email [email protected]
- Text ‘SHOUT’ to 85258 to contact the Shout Crisis Text Line
They won’t be able to provide specific information about tinnitus, but you can talk about anything that’s troubling you.