Members Corner Katie Fuller, ATA Director of Support


Recent research has demonstrated a direct link between tinnitus and stress. Here, we’ve provided helpful tips for people with tinnitus to learn how to reduce the negative effects of stress and learn ways to better manage the condition.


Stress-Reducing Therapies*


Cognitive behavioral therapy is a type of counseling that is based on treating one’s emotional reaction to tinnitus rather than the tinnitus itself. A counselor will help the patient identify negative behaviors and thought patterns, then work to alter them.


Biofeedback is a relaxation technique that teaches people to control certain body functions, such as pulse and brainwave activity. The goal is to help people deal with stressful situations by reducing their physi- cal reaction to it. Biofeedback instruments have elec- trodes that attach to the forehead and neck to mea- sure skin temperature, muscle contractions and heart rate. These measurements are converted into either blinking lights or audible beeps so patients can “see” or “hear” their bodily reactions. Eventually, patients learn to control their physical tension without using the device.


Hypnosis is a procedure in which a hypnotist suggests changes in thoughts, feelings, perceptions or behavior. The desire is to create an external focus to redirect the patient’s attention away from the tinnitus.


Visit ATA.org/members to find a health professional in your area who may offer these therapies.


offer these therapies. More Stress Reduction Tips


The following stress control suggestions can help you place tinnitus at the back of your attention (where it belongs!) instead of in the forefront.


control suggestions can the back of your


belongs!) instead of


Breathe: Deep, abdominal breathing is a natural relaxant: breathe in through your nose to the count of eight, slowly filling your diaphragm. Hold for the count of four, and then exhale slowly through your mouth to the count of eight. Repeat.


abdominal breathing breathe in


your 2 Tinnitus Today | Summer 2012


Exercise: Exercise regularly. According to Andrew Weil, M.D.1


, “One of the benefits of regular aerobic


exercise is its moderating effect on emotions…If you feel angry or upset, a brisk walk or run, or a half hour of lifting weights will often put you back in a good mood.”


Learn: The more you know about a problem, the more control you can have over it. ATA has resources and materials that are helpful and available anytime at ATA.org.


Listen: Soothing music or nature sounds can promote relaxation. Finding sounds that are comfortable to lis- ten to may take experimenting. Keep trying until you find the sound that works best for you. Visit ATA.org/ sound to test out some different types of sounds.


Move: T’ai Chi and yoga are two disciplines that can relax tight muscles and improve circulation. People who practice these exercises note improvement in their sleep, circulation, balance and even self-esteem. These lifestyle and physical improvements can help you manage tinnitus.


Play: Many people are unaware of their tinnitus when they get involved and engrossed in an enjoyable activity or hobby.


Sleep: Avoid caffeine close to bedtime since it stimu- lates the nervous system. Make sure your bedroom is comfortable and keep the temperature between 60° and 65° F. Play quiet background sounds as tinnitus can sound even louder when


sound even louder when you’re in total silence. Support: Line up support


and friends. Find a a help


Line up support from your family friends. Find a support group or talk


with a help network volunteer who can offer information, understanding,


understanding, compassion and


tips. Visit ATA.org/supportisit A A.org/support to find a support contact near you.


near you.


*Note: ATA does any individual When trying many


does not endorse or recommend


individual tinnitus treatment or therapy. trying any new treatment remember that many therapies require an investment of time and personal effort to be effective. Also, some patients find that a combi- nation of treatments is more effective than a single therapy.


time and


1Drweil.com/drw/u/ART00536/ reduce-stress.html.


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