Tinnitus, the presence of ringing or buzzing in the ear, affects more than 50 million people in the United States. One of the most common side effects of tinnitus is stress. Unfortunately, collective research also suggests that stress can contribute to the development and worsening of tinnitus. The connection between tinnitus and stress contributes to a self-defeating tinnitus/stress cycle.
Luckily, there are a few ways you can get out of this frustrating cycle.
1. Find a Creative Hobby
A systematic review examining the role of creative art interventions in stress management and prevention found that active forms of art, like drawing or working with clay, significantly reduced stress and anxiety in eight out of eleven studies.
You don’t have to be amazing at art to reap the benefits of making it. Find a creative activity that works for you (painting, drawing, working with clay, etc.), and try to practice it a few times a week to reduce stress.
2. Try Yoga
A systematic review examining the effects of yoga on stress and mood found that yoga could lead to better regulation of the sympathetic nervous system (the network that activates your “fight or flight” response) and hypothalamic-pituitary-adrenal system (the system that regulates your body’s stress response). By regulating these systems, you can better control your stress and how you respond when it arises.
Consider taking a few classes at Sparks Yoga or streaming free online videos to help minimize your daily stress.
3. Get a Sound Machine
Sound machines help lower tinnitus stress by replacing the internal ringing with calming noises. You can grab a tinnitus-specific or general sound machine with multiple noise options, from white noise to ocean sounds.
4. Consult a Hearing Care Specialist
Talking to a hearing care specialist about your tinnitus is an important first step toward managing the sound and the stress it can cause. Some common ways to manage symptoms include:
- Hearing aids. Many hearing aids styles have tinnitus masking features for effective, on-the-go sound masking.
- Cognitive behavioral therapy (CBT). CBT is a type of talk therapy with a licensed mental health professional. It helps you change how you think about and react to your tinnitus.
- Tinnitus retraining therapy (TRT). TRT pairs sound masking with counseling with an audiologist. Over time, it trains your brain to pay less attention to the tinnitus.
If you’re ready to break the tinnitus/stress cycle, contact The ENT Center of Central Georgia today for an appointment with one of our trusted specialists.
