Mindfulness Techniques for Tinnitus Relief

Tinnitus is a symptom that is typically experienced as hearing noises that have no external source and will not be audible to anyone else. Everyone’s experience of this symptom can be uniquely personal. Some people hear a ringing, buzzing or humming others might hear what sounds like music or bells. For some people, it’s intermittent, for others, it’s consistent.

However, some methods of relief can help with a wide range of individual tinnitus cases. Mindfulness is thought to be one of those. Your audiologist will help you look at what mindfulness is, and what techniques may be able to offer you some relief.

Mindfulness, Meditation and Tinnitus

Mindfulness is often described as the experience of being aware of your present moment, including your present physical condition. The technique most often used to accomplish this is mindfulness meditation. This form of meditation has proved useful for hearing health in a wide variety of ways. There have been multiple studies and reviews that have shown that mindfulness meditation can not only reduce the impact of tinnitus symptoms, as the individual experiences them, but can also help with the stress, anxiety and depression that can often be a side-effect of untreated tinnitus.

Meditating to Reduce Your Tinnitus

There are several different types of meditation, including focused, movement and spiritual meditation. If you are not sure about the types of meditation you can use for your tinnitus, talk with your audiologist. There are several steps to mindfulness meditation, including the following:

• Finding a place, you can sit comfortably without being likely to be disturbed.
• Staying aware of the feeling of your body, including what your legs and arms are doing.
• Keeping your upper body straight but be sure not to stiffen or tense it.
• Allow your eyes to soften and your gaze to wander.
• Feel your breath, allowing it to slow or get deeper as you think about breathing in and breathing out.
• When you find yourself losing focus, allow your mind to wander, but bring it back to the sensation in your body and your breathing after a few minutes.

There are several mindfulness meditation apps, as well as online websites and communities, which can help you get more detailed tips about how to practice mindfulness meditation more effectively or even guide you through it. Meditation offers potential relief for tinnitus by promoting relaxation and reducing stress, which can help manage tinnitus-related anxiety. Mindfulness techniques enable individuals to redirect their focus away from the persistent tinnitus sounds, fostering a calmer state of mind.

Many individuals dealing with tinnitus have reported a noticeable reduction in their symptoms by incorporating meditation into their daily routines. Your audiologist can give you recommendations on the right treatment for your tinnitus.

Talk to Your Audiologist for More Relief

Because tinnitus varies in its presentation and causes, not every technique will provide the same relief for every case. Talking with your audiologist increases the likelihood of finding strategies that can offer you an improvement in your quality of life. They might suggest hearing aids with tinnitus masking features or tinnitus retraining therapy.