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Struggling with Ringing Ears? Here’s How to Take Control

October 20, 2025 SOUNDLIFE Editor

How Can I Get My Tinnitus Under Control?

If you’ve ever heard a ringing, buzzing, or hissing sound in your ears — even when everything around you is silent — you may be experiencing tinnitus. For some, it’s mild and occasional. For others, it’s persistent and overwhelming, affecting sleep, concentration, and emotional well-being.

While there may not be a universal cure, there are many proven ways to manage tinnitus and regain control over your daily life. And it all starts with understanding.

Understanding Tinnitus: What Is It?

Tinnitus is not a disease — it's a symptom. It’s the perception of sound that doesn’t come from an external source. Common descriptions include ringing, humming, clicking, or buzzing, and the sound may vary in intensity.

Tinnitus can have many different causes, which is why your experience may be very different from someone else’s.

What Could Be Causing My Tinnitus?

Some of the most common causes include:

Hearing loss (age-related or noise-induced)
Ménière’s disease
Exposure to loud noise (concerts, factory work, etc.)
Certain medications (e.g., aspirin, quinine)
Ear infections or earwax buildup
Neck or head injuries
Ear disorders like otosclerosis or cholesteatoma
Vascular conditions or blood pressure issues
Thyroid disease, anaemia, or diabetes
Acoustic neuroma (especially if tinnitus is in one ear only)
Psychological factors (stress, anxiety, depression)
Diet and sensitivities (caffeine, alcohol, nicotine, allergies)

A simple first step is to take a free online hearing test. If the result shows any hearing loss, a comprehensive hearing evaluation with a hearing care professional is recommended.

How Can I Understand My Tinnitus Better?

Start by tracking your symptoms. Keep a journal of:

When your tinnitus becomes more noticeable
What you ate or drank that day
Your stress and energy levels
Any medications you started or adjusted
Activities that helped reduce or distract from the sound

This personal log can reveal patterns — and empower you to make informed lifestyle changes.

How Can I Reduce the Impact of Tinnitus?

Here are some of the most effective, research-backed strategies:

1. Treat the Underlying Cause

If your tinnitus is caused by something treatable — such as earwax buildup, an ear infection, high blood pressure, or a reaction to medication — addressing that root issue may significantly reduce or eliminate the sound.

2. Use Hearing Aids with Tinnitus Therapy

Up to 90% of people with tinnitus also have some degree of hearing loss. In these cases, using hearing aids can be one of the most effective ways to manage tinnitus symptoms.

Hearing aids can help reduce the perception of tinnitus in two important ways:

Amplification: By improving access to environmental sounds, hearing aids help mask the internal sound of tinnitus, making it less noticeable throughout the day.
Tinnitus Therapy Features: Many modern hearing aids include built-in sound therapy features — such as soft background tones or white noise — designed to calm the auditory system and retrain the brain’s focus away from the tinnitus.

3. Avoid Loud Noise

Repeated or prolonged exposure to loud environments can worsen tinnitus. Use noise-reducing ear protection — such as musician earplugs or noise filters — if you’re often in loud environments.

4. Don’t Stay in Total Silence

Silence can make tinnitus feel louder. Background sounds like soft music, nature recordings, or white noise machines can help mask the internal sound.

5. Be Mindful of Your Diet

Foods and substances like caffeine, alcohol, nicotine, and salt can aggravate tinnitus in some people. Salt, for instance, may increase blood pressure and affect circulation to the inner ear. Track your diet and consult a healthcare provider if needed.

6. Maintain an Active Lifestyle

Regular physical activity improves blood flow and can help regulate blood pressure, both of which support ear health. Even short walks, stretching, or light exercise can make a difference.

7. Manage Stress and Fatigue

Stress and exhaustion often increase the intensity of tinnitus. Simple techniques such as deep breathing, mindfulness, meditation, or short breaks throughout the day can reduce tension and help your brain relax its focus on the tinnitus signal.

8. Consider Tinnitus Retraining Therapy (TRT)

TRT is a long-term approach that pairs counseling with sound therapy to help your brain “tune out” tinnitus. Over time, your awareness of the sound decreases, even if the tinnitus itself remains.

When Should I See a Hearing Specialist?

You should consult a hearing care professional if:

Your tinnitus is persistent or worsening
You hear it in one ear only
It's affecting your sleep, work, or mental health
You also notice hearing loss, dizziness, or pressure in the ears

A hearing specialist can conduct a complete hearing and ear health evaluation, recommend treatment options, and tailor a management plan based on your needs.

Final Thoughts

Tinnitus can be a frustrating and isolating experience — but it doesn’t have to be. With the right combination of education, lifestyle adjustments, and professional support, you can regain a sense of control.

Whether it's through better hearing, sound therapy, or stress reduction techniques, many people have found relief — and so can you.

Need help managing your tinnitus?
The team at SOUNDLIFE is here to support you with expert care and advanced solutions tailored to your needs.