There is a strong association between stress and tinnitus. Read on for tips on how to reduce stress and when you should contact a health professional for help.
According to the American Tinnitus Association (ATA), millions of Americans experience tinnitus, making it one of the most common health conditions in the U.S. The National Institute on Deafness and Other Communication Disorders (NIDCD) estimates that approximately 10% of the U.S. adult population — over 25 million Americans — experience some form of tinnitus. Roughly 5 million people struggle with burdensome chronic tinnitus, while 2 million find it debilitating.
Tinnitus is the perception of sound when no actual external noise is present. It is often referred to as “ringing in the ears,” but tinnitus can manifest itself in many different perceptions of sound, including buzzing, hissing, whistling, swooshing, chirping and clicking. Tinnitus can be both a temporary condition or an ongoing health condition.
Depression and Anxiety
Mental health issues can be both a contributing factor to burdensome tinnitus and a consequence of burdensome tinnitus. Tinnitus symptoms can generate feelings of despair and anxiety in many patients. Current estimates suggest that 48-78% of patients with severe tinnitus also experience depression, anxiety, or some other behavioral disorder. Approximately 13% of the ATA’s membership self-identified as being diagnosed with a mental health issue.
At the same time, pre-existing behavioral conditions may make it more likely that the patient will experience tinnitus as a burdensome condition. For example, one large population study stated that people with generalized anxiety disorder are nearly 7 times more likely to experience chronic tinnitus that is burdensome.
Does Stress Play a Role in Tinnitus?
Based on scientific research, there is a strong association between tinnitus disturbance and stress level, making it important to try to manage stress as much as possible.
The human body can respond to stress in physical ways by tensing muscles, increasing breathing rate, and by producing chemicals consistent with a “fight or flight” response. The response to tinnitus and certain external sounds (loud sounds, unexpected sounds, and even eating and breathing sounds), may also cause a physical “fight or flight” response.
Overcoming stress can be an important aspect of treating burdensome tinnitus. Keeping stress levels down and inducing relaxation may help you better cope with your tinnitus/sound sensitivity, promote better sleep, improve your ability to concentrate, and reduce anxiety/tension.
Tips to Reduce Stress
List all the areas in your life where there is conflict, excessive worry, uncertainty, or other stress. Concentrate on new ways to resolve these issues.
- Delegate some of your duties to others and/or reduce your workload, if possible.
- Seek the help of a relevant professional. For example, a financial advisor could potentially reduce financial concerns.
- Communicate how you feel with a close friend, family member, or counselor.
- Exercise regularly to keep yourself healthy, happy, active and relaxed. This can also change chemicals in your body produced in response to stress, which can also improve sleep.
- Mute or turn off your phone when you want to relax.
- Take a relaxing bath or shower to relieve tension.
- Stretch periodically, especially if you sit for hours at a time.
- Educate your family or friends/co-workers about tinnitus; tell them about conditions and settings that are difficult for you; ask them for support.
- Listen to music with 60 beats per minute to decrease stress. You can find songs in this category by searching for “music, 60 beats per minute” online.
- Go outside. Being outside, taking a walk, going for a bike ride, etc., can be very relaxing.
There are many other techniques that can help reduce stress, such as meditation, yoga and biofeedback, to name a few.
If tinnitus is negatively affecting your quality of life, it may be time to seek professional help. Associated Audiologists offers the services of a doctoral-level audiologist who is an expert in tinnitus diagnosis and management for individuals struggling with tinnitus.
