How Do I Train My Brain To Forget Tinnitus

Tinnitus is can be a difficult affliction to live with on your own. It’s even harder if your doctor tells you nothing can be done about it. But those doctors are mistaken. We may not be able to full cure tinnitus, but there are steps and techniques you can take to lessen the impact tinnitus has on your mind and on your life.

Cognitive Behavioral Therapy

CBT is a psychological treatment often used to treat anxiety, depression, and a myriad of other mental difficulties. We have also found it can be helpful with the treatment of tinnitus. One of the core principles of CBT is the idea the patient may be able to cope with their challenges by shifting their thought process, or trying to unlearn unhealthy behaviors.

For example, tinnitus patients often deal with catastrophic thinking, where the mind begins to spiral into the worst-case scenarios. This can be something like “this habituation process is taking too long; I’m never going to get better, I’m never going to live my normal life again.”  When the patient begins to spiral like this, it may be helpful to remind them only 2-3% of tinnitus patients are completely unable to habituate, and its best to proceed as if you are in the 97-98% majority, rather than in the minority.

Continue Activities You Enjoy

When living with tinnitus, it’s important to continue doing activities you enjoy. It can often be counter productive to avoid them, and can have a negative impact on your mental health, which will only make the tinnitus worse.

Sound Therapy

You have almost certainly heard Dr Ben, Dr Michelle, or any of our other expert audiologists talk about the importance of sound therapy. Sound therapy is a common and effective treatment for tinnitus which allows the patient’s mind to place the sound of tinnitus into the background.

Often, the anxiety and irritation which comes with tinnitus is due to the brain’s confusion as to the source of the sound. If one has something in their environment that sounds like their tinnitus, the brain has a source to attribute to the sound and is able to become more relaxed.

There are many ways to implement sound therapy. Common at-home methods can include turning a fan on, listening to music or the tv. You can also try a tinnitus masker for when you are out and about.

Support Groups

Support groups, whether online or in person, can be a helpful tool. Groups can be a place to exchange ideas, share struggles, and extract hope. Sue can tell you about her new sound therapy treatment that’s been working for her. Bob can find solace in his frustration with his tinnitus. Everyone can celebrate when someone has managed to habituate more than they have in the past.

At Treble Health, we also offer a monthly support group, and have found it helps our patients tremendously.

Remember: Everyone’s Story and Journey Is Different

It is important to remember no two people will gain control of their tinnitus in the same way, or even in the same time frame. If you find your tinnitus is taking a longer time to habituate than someone else, don’t get discouraged. Your body is not the same as their body, and what works best for you may not work at all for them.  Habituating to tinnitus is not a race, nor is it a competition. It is a journey, and the most important thing to focus on is your next step, not who is further ahead of you.