Tinnitus is a common condition that causes ringing sensations in the ears. According to statistics, one in eight people in the UK suffers from tinnitus to some degree.
Tinnitus can be frustrating and upsetting to live with, but there are steps you can take to reduce its effects.
Below, we’ll cover everything you need to know about tinnitus – including treatment options and ways to cope.
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What is tinnitus?
Tinnitus describes the sensation of hearing sounds from inside your body, rather than from an outside source.
It’s frequently described as a ‘ringing in the ears’, though several other types of noises, like buzzing, grinding, humming, and whistling, can be heard, too.
Some people also describe hearing singing or music, or noises that beat in time with their pulse.
Tinnitus can also impact hearing, with many people finding they’re either unable to hear as well as they used to or are more sensitive to everyday sounds.
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What can cause tinnitus, and are there any risk factors?
Tinnitus can occur suddenly or develop slowly over time. Its causes are currently unknown, but it often occurs alongside hearing loss or an underlying health condition.
According to the NHS, tinnitus is often linked with…
- Age-related hearing loss
- A build-up of earwax
- Inner ear damage caused by long-term exposure to loud noises
- Otosclerosis – an inherited condition where abnormal bone growth in the middle ear causes hearing loss
- Ménière’s disease – a condition that causes hearing loss and vertigo
That said, around one in three people experience tinnitus without other hearing issues.
Is tinnitus serious?
Many people experience short periods of tinnitus after being exposed to loud noise – for example, after a concert. Others find that symptoms come and go, or are only a mild irritation.
However, more persistent tinnitus is estimated to affect around 10% of the UK population, with 1% experiencing severe tinnitus. While tinnitus is rarely serious, it can be distressing and affect quality of life, sometimes leading to things like insomnia and depression.
Sometimes, tinnitus improves on its own, but it’s important to speak to your GP to rule out any potential underlying causes and help you find ways to cope.
When should I see my GP?
If you continually or regularly hear buzzing, humming, and/or ringing, it’s important to book an appointment with your GP – or with a hearing specialist like The Hearing Care Partnership.
To determine whether or not you have tinnitus, you’ll be asked questions about your symptoms, including how continuous they are and whether they occur in both ears.
They’ll also look in your ears to see if your symptoms could be caused by something treatable, such as an ear infection or a buildup of earwax, and may check for signs of hearing loss. Where necessary, your GP may refer you to a specialist for further tests and treatment.
You can read more about how tinnitus is diagnosed and what to expect from your GP appointment on the NHS website.
How is tinnitus treated?
Tinnitus sometimes improves on its own, but sometimes treatment is needed.
There’s no single treatment for tinnitus. If an underlying cause of tinnitus is found, treating it effectively is also likely to improve tinnitus symptoms. For example, removing a buildup of earwax might help.
However, if a specific underlying cause can’t be found, treatment will focus more on helping you manage your symptoms. There are several different approaches, but some of the most common include…
Sound therapy
Tinnitus is often most noticeable in quiet environments. So, sound therapy aims to use neutral noises to fill the silence and help distract people from their symptoms.
Examples include leaving the television or radio on or opening a window to hear noises from outside.
Tinnitus UK has more information on how sound therapy can be used to manage tinnitus symptoms.
Cognitive behavioural therapy (CBT)
Cognitive behavioural therapy (CBT) is based on the idea that our thoughts affect how we behave.
So, CBT for tinnitus usually aims to help people change the way they think about their tinnitus symptoms, making them less noticeable.
Talking therapies like CBT are available through the NHS. Your GP can refer you or, if you’d prefer, you can refer yourself directly. For more information, head over to the NHS website.
Tinnitus retraining therapy (TRT)
Tinnitus retraining therapy (TRT) aims to retrain how your brain responds to tinnitus.
The idea is that your brain will start to tune the sounds out and gradually become less aware of them.
Tinnitus counselling
Some people find tinnitus counselling to be a useful tool. This is a form of therapy that aims to educate people about the condition and help them find ways to cope with symptoms more effectively.
It’s usually carried out by hearing therapists, audiologists (hearing disorder specialists), or doctors.
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5 additional ways to cope with tinnitus
Alongside professional treatment, there are also several self-help methods that can help to effectively manage symptoms.
We’ll cover some of these below…
1. Consider investing in sound therapy products
As mentioned above, sound therapy can be useful for coping with tinnitus. Various sound therapy devices can help manage symptoms at home.
This includes white noise generators, sound generators (that produce quiet natural sounds like leaves rustling in the wind), pillows with built-in speakers to help people get to sleep, and sound-generator devices that fit in your ear like a hearing aid.
Puretone, partnered with Tinnitus UK, have a good selection of tinnitus sound therapy products available on their website.
2. Practise mindfulness
It’s quite common to feel worried or anxious if you have tinnitus. So, doing what you can to manage stress levels and regain focus can be helpful.
For example, research suggests that mindfulness can help with feelings of frustration, anxiety, or depression linked with tinnitus symptoms. Other stress-relieving techniques, like yoga, Tai Chi, and journaling, can also be helpful. For more ideas, you might like to read our articles: 7 tips for coping with stress and anxiety and 9 simple stress-relieving activities.
3. Prioritise good quality sleep
Tinnitus can make it difficult to fall and/or stay asleep. In this study, 72% of participants with tinnitus said their sleep quality was poor, and 27% reported experiencing moderate insomnia.
If you’ve been struggling to sleep well, things like creating a relaxing nighttime routine and avoiding alcohol, electronics, and exercise just before bed, can be helpful.
Head over to our sleep and fatigue section for more information.
You might also like to consider investing in nighttime-specific sound therapy devices, such as tinnitus relief pillow speakers.
4. Consider keeping a food diary to identify potential triggers
While further research is needed, there’s evidence to suggest that diet may play a role in the development and severity of tinnitus.
For example, this study linked being overweight with tinnitus symptoms. Meanwhile, a higher intake of vitamin B12 is associated with a reduced risk. Experts believe this could be because high-fat intake can affect blood vessel health, which is important for good hearing. Other studies suggest that alcohol, caffeine, and salt can affect tinnitus.
That said, research into the link between diet and tinnitus is still ongoing. Plus, evidence suggests that different people may experience different food triggers. For this reason, it can be helpful to keep a food diary to try and identify any links between your diet and symptoms.
5. Consider joining a support group
If you’re struggling with tinnitus, you might like to consider joining a support group and leaning into charity resources.
You can search for a tinnitus support group near you on the Tinnitus UK website. They also have a UK helpline dedicated to helping people with tinnitus, as well as other support services.
Final thoughts…
Tinnitus can be difficult and frustrating to live with. While there’s currently no cure, various methods can help to manage symptoms. If you’re concerned about your hearing health, it’s worth making an appointment with a GP or hearing specialist.
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If you’d like to book a private hearing test, The Hearing Care Partnership offers a free full hearing assessment, followed up with personalised advice tailored to your needs. You can book using the button below.
For further reading, head over to our health section.
Do you suffer from tinnitus, or know somebody who does? What do you find most useful for managing symptoms? We’d be interested to hear from you in the comments below.
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