Coping techniques to prevent anxiety with tinnitus

10% of the Australian population alone suffer from tinnitus or ringing in the ears. There are a number of causes of tinnitus. Tinnitus can be made worse by certain factors. There are however coping strategies available to prevent feelings of anxiety related to tinnitus/ringing in the ears.

What is tinnitus/ringing in the ears?

Tinnitus or ringing in the ears is the perception of sound in the ears or the head without any sound being present. There are many different forms of tinnitus with people reporting ringing in the ears, buzzing, clicking, whooshing, pulsing, hissing, and in some cases, musical tones. People may also have more than one type of tinnitus, e.g. a ringing sound in the ear and a buzzing sound.

Tinnitus mostly affects people who have a hearing loss, however, a percentage of people with normal hearing also suffer from tinnitus. Some people also experience a very momentary ringing sound in the ears that lasts for roughly 30 seconds every few months, which is normal.

People who have tinnitus related to hearing loss often try hearing aids. The hearing aids help with the hearing loss, allowing people to hear speech sounds and general environmental sounds better. This can sometimes help with tinnitus also as stimulating the auditory system and brain may give it something else to focus on other than the ringing sound in the ears.

Some people experience only mild tinnitus while others can experience quite severe and life-limiting tinnitus. Whilst 10% of Australians have tinnitus, only a small percentage are significantly affected by it in their daily lives. Next, we will look at why this is. Why are some people more greatly affected than others?

What causes tinnitus/ringing in the ears?

Ringing in the ears may be caused by a number of things. A major cause of tinnitus or ringing in the ears is hearing loss. Hearing loss can occur due to an issue in either of the 3 parts of the ear, the outer, middle, or inner ear.

Tinnitus usually occurs due to an issue in the inner ear (the cochlea). There are tiny hair cells in the cochlea which play a major role in hearing. When these are damaged the brain no longer receives sound as it used to. It compensates for the lack of sound by generating its own internal noise. This is tinnitus. Therefore, the ringing sound in the ears is a symptom of hearing loss.

Other things that can cause tinnitus/ringing in the ears include:

Medications that are harmful to the ear/hearing.

Loud noise exposure (concerts, shooting, noisy power tools).

Build-up of earwax.

Middle ear infections.

Sinus issues.

Head injuries.

Hole in the eardrum.

Certain diseases of the ear (e.g. Meniere’s disease).

Because the majority of tinnitus/ringing in the ears is the result of hearing loss, often getting hearing aids may help with the tinnitus. By allowing you to hear the sounds in your environment again, the hearing aids help to drown out the internal tinnitus noise.

There are a number of pathways in the model but put simply, tinnitus is created in the ear. In the inner ear (cochlea) there are little hair cells which contribute to hearing. When these are damaged, they die off and the brain doesn’t receive sound. The brain then creates its own noise to compensate for this lack of sound. The tinnitus/ringing in the ears is then detected and processed unconsciously by the brain before being consciously perceived and evaluated. In people who are not affected by tinnitus, the pathway stops here. They are aware of the sound but do not find it distressing.

For those that are significantly affected by tinnitus, there is something else that occurs and involves the emotional centres of the brain. These people become aware of the ringing sound in the ears and also attach a negative label to it or have negative thoughts about it as they see it as harmful. Because a negative label is attached to it, it is seen as a threat. Because it is seen as a threat it is focused on more and therefore perceived more. This creates a negative cycle.

What makes tinnitus/ringing in the ears worse?

People who suffer from tinnitus/ringing in the ears may have days where it is only mild and days where it is more severe. There are certain things that can make tinnitus worse in those who have it. Some common aggravators include:

Certain medications (aspirin, cancer medication, and some antibiotics).

Stress and anxiety.

Alcohol and drugs.

Spicy foods.

Jaw problems or dental issues.

Coping strategies to reduce anxiety related to tinnitus/ringing in the ears

While there is no cure for tinnitus/ringing in the ears there are techniques/strategies to help prevent anxiety.

Knowledge

It is important to understand what tinnitus is and its causes. It is also important to understand that there are many others who experience ringing in the ears – You are not alone!

Hearing aids

Since tinnitus is commonly due to hearing loss, hearing aids may help. The hearing aids will help you to hear better and provide the brain with sound and therefore may ‘mask’ the ringing in the ears.

Positivity

It is important to maintain a positive attitude. If you begin to have negative thoughts about the ringing sound in your ears, then a cycle can occur where these thoughts lead to more attention being placed on the tinnitus and therefore the tinnitus will be heard more strongly.

Environmental sounds

Playing sounds in the background, e.g. music, radio, natural sounds (ocean noise), can help shift your attention and relax. This can be useful you are having sleeping issues.

Lifestyle/dietary changes

By cutting out caffeine, spicy foods, and stopping smoking, you may see a reduction in the tinnitus. Keeping fit and active can also help.

Reducing stress levels

Because stress can worsen tinnitus, it is important to try to reduce stress. You can do this by choosing to do activities that you enjoy daily, meditating, or practicing relaxation techniques.

Counselling
If you feel you need further help, counselling is useful and can provide you with further strategies to help you cope.

In this article, we have covered what tinnitus/ringing in the ears is, what causes it, why some people are more affected by it than others, what makes tinnitus worse, and some strategies or techniques to help reduce anxiety related to tinnitus. If you have tinnitus/ringing in the ears or know someone who does, it is important to book in to see your local audiologist at Attune Hearing for a Hearing assessment and discussion today.