How to Overcome Anxiety Tinnitus

Anxiety and tinnitus form a distressing cycle, with each intensifying the other. Sufferers often feel anxious and stressed because they never know when the sound will get worse. Even a small change in the tinnitus can ruin someone’s whole day.

Tinnitus, this persistent ringing or buzzing in one or both ears, can trigger anxiety, while heightened emotions can amplify tinnitus perception. This article will help us understand their relationship, develop effective tinnitus management, and address treatment options and support.

What Is Anxiety Disorder?

Anxiety disorders, characterised by excessive worry and fear, affect millions worldwide. In Canada alone, over five million people have some form of mental health disorder with mood and anxiety as major factors. There has been a consistent increase in numbers in the past 10 years.

Anxiety symptoms vary but often include the following:

• Restlessness

• Fatigue

• Difficulty concentrating

• Irritability

• Muscle tension

• Sleep disturbances

Anxiety is a normal human emotion, but it becomes a disorder when it interferes with your everyday life. If tinnitus is causing it, it is important to address both conditions simultaneously to regain control and alleviate symptoms.

Can Anxiety Cause Tinnitus?

Anxiety and tinnitus share a complex relationship. Emotional stress induced by anxiety can trigger or make tinnitus worse. When you’re anxious, your body undergoes physical changes, triggering the body’s “fight or flight” response. This leads to increased heart rate, high blood pressure, and muscle tension. These changes can affect the inner ear and auditory system, contributing to tinnitus.

Additionally, anxiety disorders make people tend to focus more on their surroundings. This hyper-awareness helps develop tinnitus and amplifies perception, making it seem louder or more bothersome.

Anxiety disorder can also trigger pulsatile tinnitus symptoms. Pulsatile tinnitus, a rhythmic sound syncing with your heartbeat, is often linked to blood vessel conditions or increased blood flow. While anxiety itself might not directly cause it, the physical symptoms of anxiety can exacerbate it.

Can Tinnitus Cause Anxiety?

Absolutely. The constant presence and high-pitched ringing of tinnitus can undoubtedly induce anxiety. The unknown cause of the sound, its persistent nature, and the fear of it worsening can lead to significant psychological distress. This anxiety, in turn, can amplify tinnitus perception.

People with tinnitus report feeling overwhelmed, frustrated, and isolated. The persistent nature of tinnitus can be emotionally taxing. It can interfere with sleep, leading to exhaustion and irritability. Furthermore, it makes engaging in conversations difficult, causing feelings of loneliness.

How to Treat Tinnitus and Reduce Anxiety

There is no one-size-fits-all treatment for tinnitus, especially when accompanied by anxiety, or vice versa. But one thing is for sure: reducing the impact of one can alleviate the symptoms of the other.

Some people with anxiety tinnitus address it with self-management techniques. When symptoms become too hard to manage, they seek help from mental health professionals or tinnitus audiologists. If they cannot find the underlying cause, they may refer patients to an ENT (Ear, Nose, and Throat) doctor.

Bloor Hearing Clinic develops a personalized treatment plan to deal with tinnitus. You can work closely with their audiologists to find the right tinnitus management approaches, often involving a combination of strategies. A hearing test is usually the first step to identify the exact cause. You can learn more here.

How to Overcome Anxiety Tinnitus

Various strategies help manage anxiety tinnitus and eventually make your daily life easier. Some are easy, while some may take a little bit more time and patience to learn and maintain.

1. Use sound masking devices.

One effective technique to overcome anxiety tinnitus is sound masking. This involves introducing other sounds to distract from tinnitus. White noise machines, soft music, or even nature sounds can help. Avoid complete silence as it can magnify tinnitus perception. Similarly, refrain from exposing yourself often to loud sounds.

2. Engage in meditation and relaxation.

Meditation and relaxation techniques, such as deep breathing and progressive muscle relaxation, can significantly reduce anxiety and tinnitus-related stress. These practices help calm the mind and body, promoting overall well-being.

3. Adopt good eating, sleeping, and exercise habits.

A healthy lifestyle significantly improves the mood. Prioritise regular exercise, a balanced diet, and sufficient sleep. These factors contribute to overall physical and mental health, indirectly benefiting your tinnitus and anxiety levels.  

4. Reduce caffeine intake.

Caffeine can worsen anxiety symptoms. Consider reducing caffeine intake to see if it helps lessen tinnitus and anxiety.

5. Minimise smoking and substance use.

Smoking and excessive alcohol consumption can negatively impact your overall health, including mental well-being. These habits can worsen tinnitus and anxiety symptoms.  

6. Regulate Social Media Use

Excessive social media use can contribute to stress and anxiety. Set limits, take breaks, and be mindful of the content you consume.  

7. Journal.

Expressing your thoughts and feelings through journalling can be therapeutic. It helps process emotions, reduce stress, and gain perspective on your tinnitus and anxiety.  

8. Try “preventative coping.”

A healthy coping mechanism is the way to long-term anxiety tinnitus management. Take proactive steps to manage stress and prevent anxiety from escalating. For tinnitus sufferers, this can be a powerful tool in reducing the impact of symptoms. This may involve:

• Identifying triggers

• Practicing relaxation techniques

• Seeking support from loved ones

Work with an Audiologist

There’s no cure for tinnitus yet. However, many effective treatments can significantly reduce its impact on your life. This is one of the major reasons you should work closely with hearing care experts.

Research on tinnitus treatment and management is still ongoing. Audiologists have expertise in therapy techniques and treatment options to manage tinnitus symptoms. They can conduct comprehensive hearing assessments, recommend appropriate hearing aids, and provide education.

Below are some of their effective treatment plan strategies.

Tinnitus Retraining Therapy (TRT)

TRT is a specialized therapy designed to help the brain adjust to the perception of tinnitus. It involves a combination of counseling and sound therapy.

Sound Therapy

Sound therapy, often used with hearing aids, can help desensitize the brain to tinnitus. It involves generating specific sounds to mask or distract from the tinnitus. This strategy also helps in treating pulsatile tinnitus.

Behavioural Therapy

Behavioral therapies, such as cognitive-behavioral therapy (CBT), can help manage tinnitus’ emotional and psychological impacts. They focus on changing thought patterns and behaviours related to tinnitus.

Important Note: Not all audiologists specialize in behavioural therapy. Some may refer patients to a mental health professional if the case is complex or involves severe anxiety.

Hearing Aids

In some cases, hearing aids can alleviate tinnitus symptoms, especially if hearing loss is a contributing factor. By amplifying external sounds, hearing aids can reduce the perceived loudness of tinnitus. Learn more about hearing aids here.

Ear Cleaning

When earwax accumulates and hardens, it can block the ear canal. This blockage prevents sound waves from reaching the eardrum properly, which can lead to hearing loss or tinnitus itself.

If you suspect earwax buildup, consult a healthcare professional for proper removal. Ear flushing in Toronto is a common procedure audiologists perform to safely and effectively remove excess earwax.

Conclusion

When anxiety and tinnitus coexist, it creates a vicious cycle. The key to managing both lies in understanding their relationship, implementing effective coping strategies, and seeking professional advice. Approach your journey with patience and persistence with support from healthcare professionals, support groups, and friends along the way.