Tinnitus is a common condition that causes ringing sensations in the ears. According to statistics, one in eight people in the UK suffer from tinnitus to some degree.
Tinnitus can be frustrating and upsetting to live with, but there are things you can do to help.
Below, we’ll cover everything you need to know about tinnitus – including treatment and ways to cope.
What is tinnitus?
Tinnitus describes the sensation of hearing sounds that come 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 noise can be heard too, including…
- Buzzing
- Grinding
- Humming
- Whistling
- Hissing
Some people also hear sounds similar to singing or music, while others hear noises that beat in time with their pulse.
Tinnitus can also affect hearing ability, and many people find that they’re either not able to hear as well as they used to, or are more sensitive to everyday sounds.
What can cause tinnitus and are there any risk factors?
Tinnitus can occur suddenly or develop slowly over time.
It’s currently unclear what causes tinnitus, but it often occurs in line with some degree of 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 an abnormal bone growth in the middle ear causes hearing loss
- Ménière’s disease – a condition that causes hearing loss and vertigo
That said, tinnitus can also occur without the existence of an underlying health condition. In fact, research shows that around one in every three people with tinnitus don’t have an obvious issue with their ears or hearing.
You can read more about the potential causes of tinnitus on the NHS website.
What impact can tinnitus have, and is it serious?
Many people experience short periods of tinnitus at some point after being exposed to loud noise – for example, after a music concert. And some people with the condition find that their symptoms come and go, and are only a mild irritation.
But, more persistent tinnitus is estimated to affect around 10% of the UK population (six million people) – with 1% (around 600,000 people) experiencing severe tinnitus. In these cases, while tinnitus is rarely a sign of an underlying health condition, it can be distressing and have a significant impact on quality of life. For example, it may affect concentration and cause issues such as insomnia and depression.
Sometimes, tinnitus improves gradually on its own over time – either by symptoms disappearing or people simply getting used to it. However, it’s important to speak to your GP if you suspect you have tinnitus so that they can 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 sounds in your ears, it’s important to book an appointment with your GP – or with a hearing specialist like Boots Hearingcare.
To determine whether or not you have tinnitus, you’ll be asked questions about your symptoms – including how continuous they are and whether or not they occur in one or 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 build-up 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?
In some cases, tinnitus can get better by itself – but for others, treatment may be needed.
There’s currently no single treatment for tinnitus that works for everyone and research is ongoing to find an effective solution.
If an underlying cause of tinnitus is found, treating it effectively is also likely to improve tinnitus symptoms. For example, removing a build-up 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 sounds to fill any silence and help distract people from their symptoms.
Examples of sound therapy 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) is a type of therapy that aims to retrain the way 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. It’s 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.
5 additional ways to cope with tinnitus
Alongside professional treatment, there are also several self-help methods that can be effective for managing symptoms.
We’ll cover some of these below…
1. Consider investing in some sound therapy products
As mentioned above, sound therapy can be a useful tool for coping with tinnitus. Various sound therapy devices can be useful for managing 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, who are 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 when experiencing tinnitus. However, doing what you can to manage stress levels and regain focus can help with managing symptoms.
Mindfulness is a technique that involves focusing on the present moment. Among other benefits, it’s been found to help people take control of their emotions and improve concentration.
In relation to tinnitus specifically, research shows that mindfulness may help with feelings of frustration, anxiety, or depression that can arise as a result of symptoms.
If you’d like to give it a try, why not have a read of our introductory guide to mindfulness?
Alternatively, if mindfulness isn’t for you, there are plenty of other stress-relieving activities to try – such as yoga, Tai Chi, and journaling. For more ideas, you might like to have a read of our articles; 7 tips for coping with stress and anxiety and 9 simple stress-relieving activities.
Or, you may like to check out the health and wellbeing events running over on Rest Less Event.
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 that their sleep quality was poor – and 27% reported experiencing moderate insomnia.
If this is something you’re struggling with, it’s worth making sure that you’re giving yourself the highest possible chance of getting a good night’s sleep. This includes things like creating a relaxing nighttime routine and avoiding alcohol, electronics, and exercise just before bed.
The sleep and fatigue section of our website has plenty more information on this – including how to find the right mattress and pillow, help to tackle insomnia, and how to create the perfect bedroom environment for sleep.
As mentioned above, nighttime-specific sound therapy devices, such as tinnitus relief pillow speakers, can also help. However, if you’re still struggling to sleep, it’s important to speak to your GP, as they’ll be able to advise you on alternative options.
4. Look at your diet and 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 found that higher fat intake was linked with an increased risk of tinnitus. Meanwhile, a higher intake of vitamin B12 was linked with a reduced risk. Experts believe this could be since high fat intake can affect the health of blood vessels, which are important for good hearing.
Other studies have found that alcohol, caffeine, and salt can also be factors behind tinnitus.
However, 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 personal food diary to try and identify any links between your diet and symptoms.
5. Join a support group and lean into charity resources
If you’re struggling with tinnitus and feel you could benefit from some additional support, it’s important to remember that there are plenty of resources for you to lean on.
For example, some people find it useful to join a support group, where they can connect with like-minded people going through similar experiences. You can search for a tinnitus support group near you on the Tinnitus UK website.
Tinnitus UK is the only UK helpline solely dedicated to helping people with tinnitus and it offers various other support services – as does RNID.
Final thoughts…
Tinnitus can be difficult and frustrating to live with. While there’s currently no cure, the good news is that various methods can help to manage symptoms – and, in some cases, tinnitus may clear up on its own.
However, if you’re concerned about your hearing health, it’s worth making an appointment with your GP or a hearing specialist, like Boots Hearingcare.
For further reading, head over to the health section of our website. Here, you’ll find information on everything from bone and gut health to diet advice and tips for boosting longevity.
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.