Tinnitus can feel overwhelming.
But with the right strategies, relief is truly possible.
"As a recent graduate who’s achieved stage four habituation, I cannot thank Treble Health enough for getting me to the finish line."
"As a recent graduate who’s achieved stage four habituation, I cannot thank Treble Health enough for getting me to the finish line."
– Louis
Book a free consultation to learn which Treble Health solution is right for you. Join Louis and thousands more who have found lasting tinnitus relief.
At Treble Health, we’ve helped thousands of people reduce the impact of tinnitus on their daily lives.
Whether your tinnitus is recent or long-standing, these ten strategies, developed through clinical expertise and evidence-based care, can help you regain control.
What’s Inside This Guide
- Understanding Your Tinnitus: Finding the Root Cause.
- Sound Smart: Using Sound Therapy Correctly.
- Rest Easy: Prioritizing Healthy Sleep.
- Breathe Calm: Guided Breathing Techniques.
- Brain Training: Exploring Tinnitus Retraining Therapy (TRT).
- Mindset Shift: Incorporating Cognitive Behavioral Therapy (CBT).
- Hear Better: Treating Hearing Loss for Brain Health.
- Protect Your Ears: Preventing Noise Damage.
- Handle Sensitivity: Managing Sound Sensitivity (Hyperacusis).
- Body Connection: Addressing Somatic (Physical) Factors.
1. Identify the Root Cause
One of the most powerful ways to improve tinnitus is to understand what’s causing it. Approximately 80% of cases fall into three main categories.
Cochlear-related: This is tied to the inner ear and often associated with hearing loss.
Somatic: This type is linked to issues in the neck or jaw, such as TMJ problems.
Central (Stress-induced): This relates to heightened stress or problems with your nervous system.
Pinpointing the root cause allows for a targeted treatment plan. It sets the stage for meaningful improvement.
2. Use Sound Therapy Correctly
Sound therapy is one of the cornerstones of effective tinnitus care.
But it’s often misunderstood.
Rather than masking tinnitus entirely, the goal is to create a soothing, sound-rich environment. This is done using devices like white noise machines or ear-level sound generators.
The most effective approach follows a structured protocol, such as Tinnitus Retraining Therapy. This therapy uses consistent, low-level sounds over time to promote habituation. Habituation is the process of becoming less aware of your tinnitus.
3. Prioritize Healthy Sleep
Tinnitus and sleep often interact in a frustrating cycle.
Good sleep reduces tinnitus distress.
Poor sleep makes it worse.
We recommend behavioral sleep strategies rooted in Cognitive Behavioral Therapy for Insomnia (CBT-I). This should be used along with supportive tools like nighttime sound therapy and guided breathing.
In some cases, short-term use of sleep aids may be appropriate. But always use them in partnership with your healthcare provider to avoid dependency.
4. Practice Guided Breathing Techniques
Calming your nervous system is essential in managing tinnitus.
Breathing exercises like box breathing and 4-7-8 breathing help regulate the fight-or-flight response. They also reduce emotional distress.
With regular practice, these techniques can reduce the intensity of tinnitus perception. They can also improve overall well-being.
5. Explore Tinnitus Retraining Therapy (TRT)
TRT combines sound therapy with expert counseling. It helps your brain rewire its response to tinnitus.
Founded by Dr. Pawel Jastreboff, TRT has helped thousands find lasting relief.
At Treble Health, we integrate TRT principles in our one-on-one care and group coaching sessions. This creates a supportive environment for recovery.
6. Incorporate Cognitive Behavioral Therapy (CBT)
CBT is a psychological approach. It helps reframe negative thinking patterns around tinnitus.
By shifting your mindset from fear and frustration to acceptance and resilience, CBT can reduce the emotional burden of tinnitus.
At Treble Health, we weave these evidence-based techniques into our coaching and treatment plans.
7. Maintain Brain Health by Treating Hearing Loss
Treating hearing loss with appropriate devices not only improves hearing. It also supports cognitive health.
Untreated hearing loss is linked to an increased risk of cognitive decline. Fortunately, many modern listening devices are designed with tinnitus support features. They address both hearing clarity and tinnitus relief.
8. Protect Your Ears from Loud Noise
Exposure to loud noise can worsen tinnitus or trigger temporary spikes.
Wearing high quality, filtered earplugs at concerts, during power tool use, or in loud environments can prevent these setbacks.
It’s all about finding the balance between protecting your ears and still enjoying life.
9. Manage Sound Sensitivity (Hyperacusis)
Some people with tinnitus also experience sound sensitivity (hyperacusis). This is where normal sounds feel uncomfortably loud.
Through gentle sound therapy and specific counseling, sound tolerance can improve over time.
About 30% of our patients deal with hyperacusis. The right approach can significantly enhance comfort in daily life.
10. Address Somatic (Physical) Factors
Jaw and neck issues can play a surprising role in tinnitus.
If you have TMJ dysfunction or cervical spine problems, working with a dentist or physical therapist who understands these connections can make a real difference.
Identifying and treating somatic contributors can sometimes reduce tinnitus severity at the source.
You Are Not Alone in This
At Treble Health, we’ve dedicated our practice to helping people like you navigate tinnitus with confidence.
Whether you’re just starting your journey or looking for advanced care, our team of audiologists is here to help.
Ready to take the next step?
Take our free tinnitus quiz at TrebleHealth.com and get personalized recommendations today.
And book your free consultation with licensed audiologists at Treble Health
Next Step: Book Free Consultation
- 75% of patients reduced their tinnitus within three months after following our recommendations.
- "I feel like Treble Health literally gave me my life back." - Randy S. (verified customer)
- Join thousands of people who have reduced their tinnitus after scheduling a free consultation.
