What is Reddit's opinion of ReSound Tinnitus Relief? From 3.5 billion Reddit comments

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://ata.org/wp-content/uploads/2019/09/Spring-2018-23.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Google Play link

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/progressive-tinnitus-management-program

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

This link below is a free step by step workbook developed by the USA Veterans to Administration people better manage their tinnitus:

Then there are sound masking and “sound therapy” approaches you can look into see these for more information:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

https://www.healthyhearing.com/report/53312-Hearing-aids-for-tinnitus

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://ata.org/wp-content/uploads/2019/09/Spring-2018-23.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/progressive-tinnitus-management-program

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

This link below is a free step by step workbook developed by the USA Veterans to Administration people better manage their tinnitus:

Then there are sound masking and “sound therapy” approaches you can look into see these for more information:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

https://www.healthyhearing.com/report/53312-Hearing-aids-for-tinnitus

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://ata.org/wp-content/uploads/2019/09/Spring-2018-23.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Wenn du wirklich einen Tinnitus hast, ein rauschen oder pfeifen auf dem Ohr (lautstärke egal erstmal aber permanent) dann solltest du zum Ohrenarzt gehen.

Die gute Nachricht ist, wenn der dir nur in Ruhigen Momenten auffällt und dich weder stresst, ablenkt noch mental beeinflusst dann kannst du einfach so weitermachen (wenn er zB leise ist oder du ihn ignorieren kannst).

Die schlechte Nachricht ist, mit hoher wahrscheinlichkeit geht der für den Rest deines lebens nicht weg sollte er permanent sein. Die einzigen Möglichkeiten sind ein ablenken des Ohres/Gehirns.

Schwierig ist immer, dass Tinnitus durch unglaublich viele Faktoren ausgelöst werden kann, Stress, etwas am Hörnerv, etwas am Ohr etc. Daher ist sowohl genaue Diagnose als auch Hilfsmittel schwierig.

Der erstere oben genannte Fall ist der beste, kannst du ihn ignorieren/verdrängen und nimmst ihn nur darauf konzentriert wahr wird der Arzt dir wahrscheinlich empfehlen es so weiterzumachen. Die Gefahr ist nämlich, konzentriert man sich auf diesen bzw nimmt ihn negativ wahr, kann sich mit der Zeit die Lautstärke/das Leiden weiter steigern.

Ich weiss es ist leicht gesagt (vor allem von jemandem ohne Tinnitus) aber ignorieren und davon ablenken sind leider wirklich die einzigen wirksamen Mittel, wobei es da durch Ärzte und Hörakustiker (die typen die auch hörgeräte verkaufen) teilweise Unterstützgung gibt die man ausprobieren kann, ohne Erfolgsgarantie jedoch da das sehr individuell ist. Medikamentös gibt es glaube ich, falls definiert werden kann wo genau er entsteht vllt auch was aber damit kenne ich mich nicht aus.

Wenn du in Ruhiger Umgebung etwas Ablenkung brauchst, leise Musik anmachen oder zB einmal eine Tinnitus Relax App ausprobieren, es gibt einige. Ich selbst nutze zum entspannen und einschlafen auch ohne Tinnitus gerne eine App eines Hörgeräteherstellers: ReSound Tinnitus Relief

Quelle dieser Infos: Ich bin Hörakustiker und das lernen wir in der Ausbildung

Your English is great...a native USA English speaker's view. For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/progressive-tinnitus-management-program

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

This link below is a free step by step workbook developed by the USA Veterans to Administration people better manage their tinnitus:

Then there are sound masking and “sound therapy” approaches you can look into see these for more information:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

https://www.healthyhearing.com/report/53312-Hearing-aids-for-tinnitus

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://ata.org/wp-content/uploads/2019/09/Spring-2018-23.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

I think you are on the right track with what you are doing in your situation. For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/progressive-tinnitus-management-program

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

This link below is a free step by step workbook developed by the USA Veterans to Administration people better manage their tinnitus:

Then there are sound masking and “sound therapy” approaches you can look into see these for more information:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

https://www.healthyhearing.com/report/53312-Hearing-aids-for-tinnitus

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/progressive-tinnitus-management-program

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

This link below is a free step by step workbook developed by the USA Veterans to Administration people better manage their tinnitus:

Then there are sound masking and “sound therapy” approaches you can look into see these for more information:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

https://www.healthyhearing.com/report/53312-Hearing-aids-for-tinnitus

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

Maybe not for everyone.

I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/progressive-tinnitus-management-program

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

This link below is a free step by step workbook developed by the USA Veterans to Administration people better manage their tinnitus:

Then there are sound masking and “sound therapy” approaches you can look into see these for more information:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

https://www.healthyhearing.com/report/53312-Hearing-aids-for-tinnitus

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

aybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/progressive-tinnitus-management-program

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

This link below is a free step by step workbook developed by the USA Veterans to Administration people better manage their tinnitus:

Then there are sound masking and “sound therapy” approaches you can look into see these for more information:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

https://www.healthyhearing.com/report/53312-Hearing-aids-for-tinnitus

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/progressive-tinnitus-management-program

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

This link below is a free step by step workbook developed by the USA Veterans to Administration people better manage their tinnitus:

Then there are sound masking and “sound therapy” approaches you can look into see these for more information:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

https://www.healthyhearing.com/report/53312-Hearing-aids-for-tinnitus

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see these for more information:

https://www.healthyhearing.com/report/53312-Hearing-aids-for-tinnitus

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Sure...I have more than 4 sound tones at the same time. I suggest you give this a look.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

I don't think anyone can tell you what is a good sign or bad sign. You can manage this regardless of how it goes. Give this a look.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Have you been to a doctor? For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

What do your blood work numbers look like? If all that is fine and all the doctors can't find anything then maybe you have run out of what physicians (internal medicine, ENT, etc.) can do. Time to look into how to habituate. For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do.
From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying te phave not been able to habituate.
By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:
https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf
Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:
When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.
See here for a comprehensive list of ototoxic drugs from a credible source:
https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf
I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:
https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy
Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources
You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt
I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:
https://mindfultinnitusrelief.com/about-the-program.html
https://www.onlinetinnitusclass.com/
This one is a free course but not tinnitus focused: https://palousemindfulness.com/
Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/
The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).
Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it
2 - Don't monitor it
3 - Don't describe it
4 - Don't compare it
Do the following:
1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.
2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)
3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.
If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.
Later on from TinnitusTalk.com, I learned of this book:
“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”
By Glenn Schweitzer
It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:
https://rewiringtinnitus.com/
Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:
https://en.wikipedia.org/wiki/Flooding\_(psychology)
Maybe not for everyone.
Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:
https://www.joinoto.com/
I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:
https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android
https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones
Then there are sound masking and “sound therapy” approaches you can look into see here for more information:
https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies
I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:
https://www.youtube.com/watch?v=I8O8zajg4c4
There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:
https://www.ata.org/ = just scroll down on this page to see them all.
Maybe some of this you already know or more than you want to know.
Hope this is helpful to you.

Maybe some of this will be useful for you. For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Maybe some of this will help. I use this often in my life: “God (or maybe “My Unconscious”, or “Universe” if God does not work for you), grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”
Tinnitus is not something one can control as you know. It is something that can be managed well or poorly. Learn to accept the tinnitus sounds will spike and when they do minimize the upset as well minimize the anxiety between them.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

You might find some of this useful. For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

My concern for you is you may be training your brain real well to focus on the sound(s) instead of habituating to them. Maybe you would benefit from checking some of this out:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video: https://www.tinnitustalk.com/threads/back-to-silence.7172/

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Sorry to read of your situation. I agree with the others that it is not likely it will go away and habituation is the way to go. One never knows what T sounds will do is my take from experience and reading. It may be that it goes away one day and that is not the norm. As for a cure that is not likely since there are over 200 different causes to T. That said there are things on the horizon that could be of value coming in the next few years.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Good Morning Alvsvar,

Glad to hear you are going on Latuda soon as that likely will calm stuff down.

Spikes are like going to the beach and watching the waves come in. The wave comes in and rolls up the beach and then slips back. Again, and again that happens. Nothing I can do about the waves as they come in and out. I can like it or not like it they are coming in and out. Spikes are like that. T sounds are like that. They come into consciousness and go out of consciousness. Nothing I can do about them. I can get into acceptance that is what happens or I can continue to be upset about it since I do have control over that aspect. Accept or be upset. The three main methods I use to habituate to them are these:

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” method. Here is a breakdown of how to implement the method:

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

See here for the original source of this method: https://www.tinnitustalk.com/threads/back-to-silence.7172/

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

So CBT, Back to Silence method and Schweitzer's method are my main roads to habituation stage 4.

I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

I do hope you get to a better place. I figure you can do this since you did it once.

I wish you well.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. Sleep problems are common in the beginning for those new to Tinnitus. I was only taking a low dose of Trazadone, not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list. See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I also use a white noise sound for sleep here: https://www.amazon.com/Marpac-Classic-White-Noise-Machine/dp/B00HD0ELFK?th=1

This company has a ton of great options as well:

https://www.soundoasis.com/product-category/tinnitus-solutions/

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” method. Here is a breakdown of how to implement the method:

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

See here for the original source of this method: https://www.tinnitustalk.com/threads/back-to-silence.7172/

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Maybe some of this will help you. From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list. See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I also use a white noise sound for sleep here: https://www.amazon.com/Marpac-Classic-White-Noise-Machine/dp/B00HD0ELFK?th=1

This company has a ton of great options as well:

https://www.soundoasis.com/product-category/tinnitus-solutions/

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach. Here is a breakdown of how to implement the method:

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

See here for the original source of this method: https://www.tinnitustalk.com/threads/back-to-silence.7172/

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

See stuff on how I dealt with sleep below and more that might be of help to you. It took me a few months to get used to my T sounds. The sleep stuff was taken care of the first night with the prescription and sound machine.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.
By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:
https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf
Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:
When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list. See here for a comprehensive list of ototoxic drugs from a credible source:
https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf
I also use a white noise sound for sleep here: https://www.amazon.com/Marpac-Classic-White-Noise-Machine/dp/B00HD0ELFK?th=1
This company has a ton of great options as well:
https://www.soundoasis.com/product-category/tinnitus-solutions/

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:
https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy
Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources
You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt
I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:
https://mindfultinnitusrelief.com/about-the-program.html
https://www.onlinetinnitusclass.com/
This one is a free course but not tinnitus focused: https://palousemindfulness.com/
Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach. Here is a breakdown of how to implement the method:
The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).
Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it
2 - Don't monitor it
3 - Don't describe it
4 - Don't compare it
Do the following:
1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.
2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)
3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.
If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.
See here for the original source of this method: https://www.tinnitustalk.com/threads/back-to-silence.7172/
Later on from TinnitusTalk.com, I learned of this book:
“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”
By Glenn Schweitzer
It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:
https://rewiringtinnitus.com/
Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:
https://en.wikipedia.org/wiki/Flooding\_(psychology)
Maybe not for everyone.
Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:
https://www.joinoto.com/
I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:
https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android
https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones
Then there are sound masking and “sound therapy” approaches you can look into see here for more information:
https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies
I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:
https://www.youtube.com/watch?v=I8O8zajg4c4
There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:
https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.
Hope this is helpful to you.

I am age 75...had it 10+ years now. Retired. Living with it fine enough and find living with T as mostly a psychological game. I spread the word on how to habituate. Feel free to take what you need and leave the rest.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach. Here is a breakdown of how to implement the method:

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

See here for the original source of this method: https://www.tinnitustalk.com/threads/back-to-silence.7172/

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

See if some of this is useful to you:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach. Here is a breakdown of how to implement the method:

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

See here for the original source of this method: https://www.tinnitustalk.com/threads/back-to-silence.7172/

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

When you say "no doctor will pay attention to me". Are you saying that you have gone to a second or even third doctor (likely an ENT I figure) and they all say there is nothing more we can do for you? The old "learn to live with it" conversation? Then indeed you are likely at the end of the line with doctors unless a Dentist for possible TMJ issues might be an option but that does not seem to fit from what you have written. Given doctors have nothing for you I would say you are down to learning to live with it situation like many of us. Acceptance and getting to work big time on habituation is what I would suggest. No fun to write that and that is what it seems. If you have not seen my stuff before here it is for you and it could help with getting to habituation.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach. Here is a breakdown of how to implement the method:

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

See here for the original source of this method: https://www.tinnitustalk.com/threads/back-to-silence.7172/

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Maybe some of this will be useful as well:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach. Here is a breakdown of how to implement the method:

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

See here for the original source of this method: https://www.tinnitustalk.com/threads/back-to-silence.7172/

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach. Here is a breakdown of how to implement the method:

The "Back to Silence" method calls for not measuring the sound(s), not to monitor the Tinnitus sound(s) or focus on it, do not describe the sound(s) or compare the sound(s).

Another way to think about it is to follow the four "don’ts" of the Back to Silence method:

1 - Don't measure it

2 - Don't monitor it

3 - Don't describe it

4 - Don't compare it

Do the following:

1- STOP talking about tinnitus, measuring it, comparing it, describing it, and thinking about it.

2- When you hear the sound(s), tell yourself, "I hear it, I feel .........." (insert your true emotion)

3- make a note of this incidence (just put a hash mark for instance and add them up daily…the total will go down over time) and each emotional response in a word or two on paper is best, review your paper weekly to see the change in your responses.

Once you get to less than 5 or 10 incidences per day, you can stop writing them down and only do it in your head since you do not have to speak it aloud to get the result.

If you don’t want to write it down then OK, give it a try just verbally and see how it goes. If you do not notice a decrease in incidences over time then begin to write them down to keep a count even it is only a hash mark to keep the count.

See here for the original source of this method: https://www.tinnitustalk.com/threads/back-to-silence.7172/

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

I don't have TTS T and if you are having emotional issues with it this might be of help if you have not seen it:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Here you go my friend...trust it is helpful:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Thought you might like to see this info. For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Here you go. I wish you well.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Well, looks like you need to focus on how to habituate to the highest level you can. Certainly no fun to be in this situation and at least you know now what to focus on to suffer the least. Maybe some of this will be helpful to you:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

How is it going for you today? Maybe some of this would be helpful to you if you have not seen it before:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Glad you are finding or found your way to habituation. Many things in life have upsides and downsides and Tinnitus discussion groups like this one is no exception. I would definitely agree there is no "one size fits all". I totally agree that obsessing and fixating on the sound(s) of the T is counterproductive and that is what happens in the beginning for probably everyone since the sound(s) sort of hijack the brain causing what probably happens to most everyone in the beginning which is "freaking out". I am sure a person just newly with T reads many of these posts only makes things worse for them in the freaking out category or with some it only causes them to fixate on their sound(s) even more thus increasing or sustaining the freak out and/or depression. When I first got T 10+ years ago there was little online about Tinnitus. Since then there has been an explosion of T information including quacks, the blind leading the blind, and helpful. The helpful is what I focus on in my posting which probably gets annoying to the regulars but seems to hit the spot certainly for "newbies" and those who come across it who are saved a lot of research time. So in case you have not seen it and might find something useful in it as well as for others on this string here goes:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

You can Google opiates tinnitus and read articles on the issue like this one but it is not good news I fear: https://www.rutgers.edu/news/opioid-use-can-trigger-deafness Like this taken from this article:

"Researchers identified 41 people with opioid exposure who experienced full or partial hearing loss or tinnitus, likely caused by toxicity to the ear. More than half had used heroin, followed by oxycodone, methadone and tramadol; 88 percent had only one known exposure."

Sure there is hope. Everyone's T acts different in ways so one day it can reduce or stop totally but it stopping totally is not the normal course of events but it happens for people that have your history in my experience. Nobody on Reddit can tell you what is going to happen. All can have opinions like I do but nobody knows on the internet. Probably the biggest hope with the most chance for things getting better for you is to see an ENT doctor and get their opinion on what to do. They likely are going to order a hearing test to find out what is going on with your hearing. If the ENT doctor gets to the place there is nothing more they can do for you they will likely tell you to learn to live with it. Most of them by far don't tell you how to learn to live with it since they don't know much if anything about how to learn to live with it. This process of learning to live with it is called habituation and that is the best hope that is achievable to one degree or another by most people but to be honest not everyone so say the professionals who help people with habituation, my readings and my experience reading posts particularly with people who have severe or catastrophic tinnitus.

If you want to start to work on habituation now here is my cut/paste on how to at least get going on it.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Does the T bother you? Seems like it must since you are posting here. You might want to focus on improving habituation. For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

There are all kinds of sounds of T. For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.
From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.
By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:
https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf
Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:
When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.
See here for a comprehensive list of ototoxic drugs from a credible source:
https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf
I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:
https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy
Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources
You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt
I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:
https://mindfultinnitusrelief.com/about-the-program.html
https://www.onlinetinnitusclass.com/
This one is a free course but not tinnitus focused: https://palousemindfulness.com/
Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:
https://www.tinnitustalk.com/threads/back-to-silence.7172/
If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.
Later on from TinnitusTalk.com, I learned of this book:
“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”
By Glenn Schweitzer
It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:
https://rewiringtinnitus.com/
Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:
https://en.wikipedia.org/wiki/Flooding\_(psychology)
Maybe not for everyone.
Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:
https://www.joinoto.com/
I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:
https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android
https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones
Then there are sound masking and “sound therapy” approaches you can look into see here for more information:
https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies
I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:
https://www.youtube.com/watch?v=I8O8zajg4c4
There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:
https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.
Hope this is helpful to you.

I would agree with the others that spikes go away in time...sometimes hours and sometimes up to a few days. I would say it depends on what stage of habituation one is in. I have never had "...woke up with a spike..." experience myself. Here is a slew of stuff for you that might be of use to you:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Unfortunately for most people the ENT can't do much if anything for T. The ENT you saw does not sound like a good one to be sure.

Getting a handle on sleep is a must in my experience and from my reading when one first gets T. I am not an audiologist or MD and I would think the lack of sleep could impact your performance on a hearing test. If I were you I would get a Doctor of Audiology to do the hearing test with you once you get a better handle on sleeping.

Maybe more than you want and here is my stuff:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For most people it does get better. I think you might want to work on getting to habituation. For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Tough spot for you I am sure. I wanted to be sure you saw this information. It does get better.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Getting a good night sleep is important for the health of anyone and is critical for people with T. There are a lot of elements to getting to habituation. Give these a look. Take what you need and leave the rest I would say.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

I did go to an ENT who did the usual stuff you read in the other comments. He said learn to live with it which is common as well from ENTs from my reading. They don't give folks something like this which might be helpful if they did:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Give all this a look:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Contemplate these two:

"I have been through some terrible things in my life, some of which actually happened." Mark Twain

“How much pain have cost us the evils which have never happened!” Thomas Jefferson

Bottom line: Our minds often worry about things that never happen which is a totally useless thing to do. It usually only serves to ruin our present by raising our anxiety and fear levels. Sure you need to plan for things that have a large probability of happening. Like one day you will probably need to stop working so you better save money or with tinnitus for some, there is a possibility of it getting worse, then the thing to do is learn habituation skills so if/when it does get worse you can manage it better than you do today.

You might find some of this helpful as well:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Indeed, this whole T and H thing can be complex. For what it is worth here is my cut/paste on my strategy for dealing with it.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

You might want to look over these given what has happened:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that sleep problems is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

I have not used the Bose 2 Sleep Buds to help with sleep that some Reddit posts have said are quite useful and you can watch this video below by an Doctor of Audiology talk about them in detail to see if they are for you:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

There are over 15 podcasts by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them all.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Tough spot. Bruce Hubbard is a good move! Here are some resources for you that might be of help. It does get better.

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that it is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

There are over 15 podcasts on various topics by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Unfortunately, I think most people have at least a disappointing experience with ENTs. Maybe some of this stuff below will be helpful to you:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that it is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

There are over 15 podcasts on various topics by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

Take a look at these for some focus on the anxiety issues:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that it is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

There are over 15 podcasts on various topics by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

There are over 200 causes for T. Sure it could be ear wax. Take a look at this for some info:

https://www.tinnitus.org.uk/ear-wax

You also might find all this of some use:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that it is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

There are over 15 podcasts on various topics by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

You did not tell us how T started for you. Have you been to an ENT doctor? Indeed depending on the cause it might just subside on it's own or if you see an ENT they might be able to find the cause and fix it. Sure that is a low probability and it is one to look into ASAP. Here is what you need to know on the "...move on but how" aspect. Feel free to ask more questions:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that it is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

There are over 15 podcasts on various topics by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

You are indeed up against some tough issues. In the hopes there is something in the stuff below that might be helpful in getting you unstuck and less miserable I will put my cut/paste for you to look over. My guess is the stuff from Rewiring Tinnitus is relevant to your situation as his case was very severe and probably the same for the "Back to Silence" method as his was complex as well. Here goes:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that it is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here:

https://www.ata.org/managing-your-tinnitus/treatment-options/sound-therapies

I have also read about this one that is a free Tinnitus app offered by a hearing aid company called Resound so it costs nothing to check that one out also:

https://play.google.com/store/apps/details?id=com.gnresound.tinnitus&hl=en\_US&gl=US = for Android

https://apps.apple.com/us/app/resound-tinnitus-relief/id928432517 = for iPhones

Then there are sound masking and “sound therapy” approaches you can look into see here for more information:

There are over 15 podcasts on various topics by experts on different topics related to Tinnitus that you might want to review and listen to those that interest you here:

https://www.ata.org/ = just scroll down on this page to see them.

Maybe some of this you already know or more than you want to know.

Hope this is helpful to you.

I am sorry to hear of your troubles. You definitely have multiple issues to deal with. I don't know that I have anything other than some options for learning how to live with your situation a bit better. Perhaps these would be useful:

“God (or maybe “My Unconscious”, or “Universe” if God does not work for you), grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

Tinnitus is not something one can control. It is something that can be managed well or poorly. Learn to accept the tinnitus sounds.

Also dive into this one a bit:

“What you resist not only persists, but will grow in size.” Carl Jung

Read up about this one above here:

https://medium.com/@weirdfulstar/what-we-resist-persists-embrace-it-will-dissolve-4c415bdca33e

And then some of these might be useful and most are free:

For me my approach has been to focus a lot on the psychological aspects since I can’t control what the tinnitus sounds could or would do. I first got mine from a loud sound event (mild but it did not seem so at the time). Then several years later, I had another loud sound event that made the T much louder (moderate). So I had to habituate to it twice so far in my 10+ years with T.

From my reading, research and personal experience most everyone could habituate to tinnitus although there are some people who say there is no way to adjust to their severe or catastrophic tinnitus with even some professionals saying there are some people who have not been able to habituate.

By habituation here is a document that lays out a model that shows the 4 stages of habituation on the American Tinnitus Association website:

https://www.ata.org/sites/default/files/Stages%20of%20Habituation%20%28Hubbard\_Hallam%29.pdf

Here are some of the resources that helped me habituate (and more) to what I think is moderate level tinnitus sounds:

When mine first began my general practice medical doctor prescribed a low dose of Trazadone prior to bedtime to help me sleep which worked wonders as I was no longer sleep deprived. I have read that it is common in the beginning for those new to Tinnitus. Maybe sleeping is not an issue for you and that was a solution I used in the beginning that ended in a few months. I was only taking a low dose of Trazadone not the regular level of dosing. I did later learn that Trazadone is on the list of ototoxic drugs, although just because a drug is on the list does not mean it will 100% cause tinnitus or make existing tinnitus worse. A few will have this happen it seems but most won’t. Also one has to weigh the level of risk with any drug against the benefits. I got a ton of benefit from the Trazadone, so I doubt I would have declined the Trazadone had I known the low level of risk at the time. Lastly on this issue, there are other options than Trazadone you can discuss with your doctor that are not on the list.

See here for a comprehensive list of ototoxic drugs from a credible source:

https://www.ata.org/sites/default/files/Drugs%20Associated%20with%20Tinnitus%202013.pdf

I am a psychotherapist by profession, now retired, so I knew a lot about cognitive behavioral therapy (CBT). That is a key element in learning to live with T in my opinion. Here is an interview with Dr. Hubbard, a psychologist who has Tinnitus and specializes in cognitive behavioral therapy for Tinnitus, by the American Tinnitus Association:

https://www.ata.org/podcasts/episode-11-habituation-tinnitus-using-cognitive-behavioral-therapy

Dr. Hubbard’s resources page: https://www.cbtfortinnitus.com/resources

You also might like to read about what the British Tinnitus Association has to say about CBT here: https://www.tinnitus.org.uk/tinnitus-and-cognitive-behavioural-therapy-cbt

I also got a lot from mindfulness meditation. While I have not taken these programs they are all about mindfulness meditation:

https://mindfultinnitusrelief.com/about-the-program.html

https://www.tinnitustalk.com/threads/back-to-silence.7172/

This one is a free course but not tinnitus focused: https://palousemindfulness.com/

Among my first efforts at being adjusted to tinnitus was from www.tinnitustalk.com that is a free support system for those with Tinnitus.

One of the most successful approaches I ran across to help reach habituation was on TinnitusTalk.com. It is called the “Back to Silence” approach… see here with a video:

If you want the details on how the Back to Silence method works I can post that for you since the string is over 400 posts last I looked.

Later on from TinnitusTalk.com, I learned of this book:

“Rewiring Tinnitus: How I Finally Found Relief from the Ringing In My Ears”

By Glenn Schweitzer

It is the exact opposite approach to “Back to Silence” method but it worked for me and apparently many others. That book is where I learned about Schweitzer’s approach. It is based on the theory that until one is no longer afraid of the sound or sounds of Tinnitus then one was not going to be free. Fear was going to be present sort of lurking in the background to come out to bite you if you will. He was sure right about that one I have found for me anyway. He actually recommended meditating on the sounds, which I did, and do sometimes now when I do hear them just to be sort of “in shape”. Thanks to these two methods (Back to Silence and Schweitzer’s approach) when I do hear them, I don’t fear them and go into anxiety about hearing or having them. He has a website here:

https://en.wikipedia.org/wiki/Flooding\_(psychology)

Now that said maybe you should consult a psychotherapist before you do Schweitzer’s method. Why? Schweitzer’s approach seems to be a lot like a psychotherapeutic approach called “flooding” that you can read about here:

Maybe not for everyone.

Now I have not used this one myself but I have read about it and it seems to be really great. It was created by two British doctors who are military veterans with tinnitus. It covers CBT angles, meditation, sound masking and the like in one internet based application that can go on your phone. It is free for 7 days so you can check it out. See here: