Advice for living with tinnitus
Add background noise as a distraction
Adding more noise may seem counterintuitive but being in a quiet environment means you’re likely to focus on your tinnitus sounds. Adding in some background noise like soft music or nature sounds can help to distract from the buzzing.
Take time for quiet relaxation
Stress is known to exacerbate tinnitus symptoms, making effective stress‑management strategies an important part of living with the condition. Creating quiet, calming moments can help reduce sensory overload. Activities that promote relaxation or gentle mental engagement, such as going for a walk, may also help ease the stress and tension associated with tinnitus.
Adopt a healthy diet
Maintaining a healthy diet can play a supportive role in managing tinnitus symptoms. Research suggests that reducing the intake of caffeine and alcohol may help, as these substances can have a negative effect on tinnitus for some individuals.
Exercise to increase blood circulation
Regular physical activity can support tinnitus management by helping to reduce stress levels and promoting healthy blood circulation. Increased circulation is considered beneficial, as some cases of tinnitus may be linked to reduced blood flow to the inner ear. Finding a balanced routine that incorporates manageable forms of exercise can help contribute to overall well‑being.
Hearing protection is essential
Frequent and prolonged exposure to loud noise significantly increases the risk of developing tinnitus.
Loud environments can make managing this condition more challenging and may contribute to increased fatigue and tiredness. These environments are also difficult to avoid in everyday life, which can add to the strain experienced by those affected. Using appropriate hearing protection - such as earplugs or noise-cancelling headphones - can help reduce exposure to harmful noise levels and support overall well-being.
The length of time you can safely be exposed to sound over 85 dB without needing hearing protection depends on the intensity of the sound. The energy the sound waves carries doubles with every increase of 3 dB, so even though a bulldozer doesn’t sound twice as loud as city traffic, it is twice as intense. With each increase of 3 dB, the length of safe exposure time halves. For sounds above 100 dB (a nightclub for example) you’re at risk of hearing damage after just 15 minutes! |
If you work somewhere where the noise levels exceed 80 dB, the law states hearing protection should be provided and staff must be trained and educated in the risks associated with noisy environments. However, in social environments there are no rules and no protection is provided so it is up to the individual to protect themselves.
When we consider the noise levels of a rock concert, which can be as much as 110 dB, not wearing hearing protection means you are putting your hearing at great risk. It is important to remember that hearing damage cannot be reversed. Protect your hearing by reducing the time you’re exposed to loud noise or by using earplugs or ear defenders. |
FAQ's
Tinnitus is the perception of sound without an external source. People commonly describe it as ringing, buzzing, hissing or humming in the ears. The sound can vary in volume and may be constant or intermittent.
Tinnitus is most often linked to damage in the inner ear, typically caused by prolonged exposure to loud noise. However, it can also be associated with ageing, ear infections, stress, or certain medical conditions.
Tinnitus can be temporary or long-term, depending on the cause. In cases linked to noise exposure, it may become permanent. While there is currently no universal cure, many people learn to manage their symptoms effectively.
Yes. Living with constant or recurring noise can lead to stress, fatigue, difficulty concentrating and sleep disruption. In some cases, tinnitus may contribute to anxiety or low mood, making support and coping strategies particularly important.
There are several ways to manage tinnitus, including:
- Using background sound (e.g. music or white noise) to reduce awareness
- Practising relaxation or mindfulness techniques
- Following good sleep routines
- Seeking advice from hearing specialists
Management is often about reducing the impact rather than eliminating the sound.
Yes. Continued exposure to loud environments can aggravate tinnitus symptoms and increase the risk of further hearing damage. This is why effective hearing protection is essential in noisy working environments.
Wearing the correct hearing protection is key. This includes:
- Selecting protection with appropriate attenuation (not over- or under-protecting)
- Ensuring a proper fit for consistent protection
- Using hearing protection consistently in high-noise areas
Well-fitted hearing protection helps prevent further damage while allowing safe communication where required.
You should seek advice if:
- Tinnitus is persistent or worsening
- It is affecting sleep, concentration or wellbeing
- It appears suddenly or in one ear only
A qualified professional, such as an audiologist or GP, can help identify potential causes and recommend appropriate support.