Promoting Positive Thoughts, Emotions, and Mindsets To Beat Tinnitus

Living with tinnitus or hyperacusis can be difficult, especially when negative thoughts and emotions take over. Many people with these conditions feel frustrated, overwhelmed, and even hopeless at times. But there is hope! It is essential to promote positive thoughts, emotions and mindsets in order to manage tinnitus and hyperacusis better. In this blog post, we will discuss some ways to do just that!

Cognitive behavioral techniques are a popular treatment for these conditions, and can be very effective in helping patients to manage their symptoms. Some of the goals of CBT are: 

• Target specific thoughts and core beliefs that are unconstructive 
• Try to help people with tinnitus/hyperacusis reduce their negative appraisals of situations and help them develop more adaptive behavioral modifications
• Help people with tinnitus/hyperacusis develop ways to modify behaviors and cognitions in reaction to tinnitus 

All 3 goals are expected to lead to more positive emotional outcomes. 

Gratitude Journaling

Gratitude journaling is another great way to boost your mood and outlook on life. Progressive muscle relaxation (PMR) and meditation are also excellent tools for managing stress and promoting positive thinking.

Group Counseling

Group counseling can be another great option for tinnitus and hyperacusis patients, as it provides a supportive environment where you can share your experiences with others who are going through similar challenges. Deep breathing exercises and biofeedback techniques can also help to reduce stress levels and promote relaxation. If you are struggling to cope with your tinnitus or hyperacusis, please reach out to a Treble Health audiologist who can help you find the treatment that is right for you.

The “File It” Exercise

One method that can be used to promote positive thoughts, emotions and mindsets in tinnitus and hyperacusis patients is the “file it” mind exercise. This exercise involves imagining that all of the negative thoughts and emotions associated with tinnitus or hyperacusis are stored in a filing cabinet. Each time a negative thought or emotion arises, you simply file it away in the cabinet and move on.

The STOPP Method

Another effective method for promotin`g positive thoughts, emotions and mindsets is the use of the STOP method.  STOPP stands for:

S- Set a goal or intention for the day

T- Take a few deep breaths

O- Observe your thoughts and emotions without judgment

P- Put things in perspective

P- Proceed with kindness and compassion towards yourself

The 54321 Method

Another effective method for promoting positive thoughts, emotions and mindsets is the use of the 54321 method. The 54321 method for anxiety reduction is a simple way to focus your attention on your surroundings and ground yourself in the present moment. First, take a look around you and identify five things that you can see. Then, identify four things that you can touch. Next, identify three things that you can hear. After that, identify two things that you can smell. Finally, identify one thing that you can taste. This exercise can help to clear your mind and reduce anxiety by anchoring you in the present moment.

Mindfulness Based Stress Reduction

Mindfulness-based stress reduction (MBSR) is a form of mindfulness meditation that is widely used to help people cope with stress, anxiety, and pain. MBSR has been shown to be effective in reducing tinnitus and the emotional effects it can have on people. Tinnitus is a common condition that causes a ringing or buzzing sound in the ears. It can be annoying and can sometimes interfere with sleep and concentration. The condition can also cause anxiety and depression. MBSR can help to reduce the symptoms of tinnitus by teaching people how to focus their attention on the present moment and to be mindful of their thoughts and feelings. The practice can help to reduce stress and anxiety, and to increase relaxation. There is no cure for tinnitus, but MBSR can help to make the condition more manageable. If you are suffering from tinnitus, consider talking to your doctor about MBSR.

Checklists

The last method we will discuss is the use of checklists for flare-ups. A checklist can be a helpful tool in managing tinnitus and hyperacusis because it can help you to identify and track your triggers. By keeping a record of your triggers, you can begin to see patterns and develop strategies for avoiding or managing them.

Self Care

Finally, one of the most important things you can do to promote positive thoughts, emotions and mindsets is to take care of yourself. This means making time for things that make you feel good and help you relax. Massage, acupuncture, yoga, meditation and other relaxation techniques can all be helpful in managing tinnitus and hyperacusis. Taking care of yourself also includes eating a healthy diet, getting regular exercise and getting enough sleep. By taking care of yourself physically and mentally, you will be better able to manage your tinnitus and hyperacusis and promote positive thoughts, emotions and mindsets.

All of these methods can be helpful in promoting positive thoughts, emotions and mindsets in tinnitus and hyperacusis patients. Try out different methods and see what works best for you. Remember, it is important to be patient and kind to yourself as you manage your tinnitus or hyperacusis.

If you are struggling with tinnitus or hyperacusis, please reach out for help. There are many resources available through Treble Health. You don’t have to suffer alone. We’re here to help.