Tinnitus is devastating – I'm an audiologist here's how I overcame mine

Telegraph

21-04-2025

Most of us have experienced a ringing in our ears – perhaps after a concert or a loud party. Usually, it's temporary. But imagine living with that same noise constantly. That's the reality for people with tinnitus. The effects can significantly impact mental health – especially for the 2 per cent who suffer from 'tinnitus distress' – a condition that can lead to severe anxiety and depression.
I first noticed my own symptoms in March 2020. The constant high-pitched buzzing in both ears felt as if a tiny insect had penetrated my inner eardrums and become trapped. I'd feel an overwhelming urge to claw at my head – so agitated by this sound, imperceptible to others – that simply refused to stop. I knew exactly what it was. After all, as an NHS-trained audiologist with a clinical doctorate in audiology, I'd been treating patients with similar symptoms for years.
What is tinnitus?
Tinnitus is described as the perception of a sound in the ear (usually both 'bilateral' but sometimes just one, 'unilateral tinnitus') that isn't presented by an external source, so it can feel uniquely isolating for the sufferer.
Medically-speaking, when the brain loses access to specific sound inputs, it compensates by increasing neural activity, which is believed to cause the perception of sound when none exists. This hyperactivity can also interfere with the brain's natural filtering mechanisms. What's more, the limbic (emotional) and autonomic (stress) systems come into play, potentially increasing our awareness and perception of tinnitus.
Only five per cent of sufferers have 'objective' tinnitus – meaning a doctor can hear the sound with a stethoscope. The majority have 'subjective' tinnitus, and there is no test to confirm the disorder – we can only diagnose it based on the symptoms reported. Ten per cent of people – myself included – have normal hearing according to hearing tests.
Who is most at risk?/What causes it?
Most of my patients are aged between 20 and 50 – though it can affect anyone, regardless of gender or ethnic background. As tinnitus is commonly linked to hearing loss, there can be a genetic element, and it often increases with age. Exposure to loud noise is a common risk – I've treated many musicians and construction workers – but head injuries and certain medications can also trigger symptoms.
I'm now in my thirties and have lived with the condition for five years. Mine began when I was incredibly stressed at work, and I'd just had Covid – studies have shown that the virus can cause hearing loss and tinnitus.
There are currently no medical or drug treatments for tinnitus, and sadly, there's a lot of 'snake oil' out there. But these are the strategies I've found so effective that the condition now barely affects my life.
Don't ignore your tinnitus
A lot of people with tinnitus are advised to 'just ignore it'. But that's not helpful. If I say, 'don't think of a pink elephant,' the first thing you do is think of a pink elephant! If you're constantly trying to avoid thoughts of tinnitus, your brain thinks it's a threat and pays it more attention. Instead it's better to lean into it when it's flaring up - use it as a gauge of your stress levels.
I'm certain stress plays a role for me, when I'm more stressed my perception of the sound intensifies. This has now become a signal for me to know I'm pushing myself too hard and to take a break. I go into the garden and play with my dog and try to tune into the sounds outside instead.
It's more about your brain than your ears
I've noticed there are certain personality types who seem more prone to tinnitus. Those of us who are 'type A' who are very highly driven, ambitious and like to be in control can struggle the hardest. Because when we get a medical condition we want to get on top of it as quickly as possible, thinking the harder we work the sooner it will get better. With tinnitus, however, that's not usually the case. Accepting it's out of our control can actually help.
Tinnitus is brain related, not a physical affliction - it's not the ears so much as the signal in the brain that's being generated and triggering negative feelings. Pushing myself harder wasn't working, realising I needed to change my outlook and spend an evening watching Netflix (instead of chastising myself for being 'lazy') was more what I needed.
Because no one else can experience the sound you're hearing there's a tendency to feel a fraud. I certainly found myself seeking validation from my husband and embarrassed that as an audiologist I couldn't make my problem go away. Know that tinnitus is uniquely isolating and it's common for sufferers to avoid socialising, but this can further impact mental health.
Listen to 'pink' noise – not 'white'
You might imagine that listening to ' white noise ' can mask tinnitus. But I don't agree. White noise, for example the sound of an electric fan, is more 'broadband' – it's continuous and harsh. Pink noise is a little bit softer, with different frequencies, so it might be the sound of the ocean or running water with modulations which is more relaxing to listen to.
Practice good sleep hygiene
Reading before bed engages your prefrontal cortex, so as well as being a distraction (especially if you read something escapist, as I tend to) it calms your nervous system. But don't read in bed, keep bed just for sleeping. Poor sleep can worsen tinnitus, so make sure the room is dark, a comfortable temperature and that your neck is supported (as muscular tension exacerbates tinnitus).
Try this easy mindfulness technique
Reducing mental overwhelm is key with tinnitus, so don't dismiss mindfulness as too 'woo woo,' I promise you it helps. One technique I use to ground me is the '54321':
I look for five things that I can see, four things I can hear, three things that I can feel or touch around me, two things that I can smell and one thing that I can taste, like my coffee. This distraction technique forces you into the present moment, telling me that I'm not just hearing my tinnitus, but I'm actively looking for other sounds and sensations to be in the present moment and stop your mind racing.
Breathing exercises also work well, and there's an app, Oto, specifically designed for tinnitus which is worth trying. Or simply use one finger to trace the fingers up and down following their shape across your palm, breathing in as you follow them up and out as you follow them down. Even sitting with your feet rooted firmly into the ground is a self soothing device which anchors you, reminding you you're safe.
Another good technique for calming and distracting is to imagine the same vivid scene time and again. I'm in a cafe with a cup of cappuccino. There's two ladies sitting on the left of me, having a chat, and they're laughing. I admire the pink jumper one is wearing. It's a cosy, happy picture I return to as I feel stress rising. When, in my head, I walk out of the cafe I picture myself walking away from the stress and noise and leaving it behind.
Cognitive Behavioural Therapy (CBT) is the most effective
CBT has been found to be one the most effective treatments for tinnitus. This psychological therapy challenges negative thoughts, helps reduce stress and crucially reduces the fear around tinnitus. When I first noticed my own symptoms I often felt so scared I didn't like to go to bed if my husband wasn't there. I notice that 'fear' is one of the biggest hurdles for my patients too, so CBT teaches us that tinnitus doesn't mean there is something wrong or that we are unwell. That's very important in easing agitation. You may not be able to get rid of tinnitus, but CBT can change your relationship with it so much that it no longer dominates your life.