What is Reddit's opinion of Marpac Dohm Classic The Original White Noise Machine Featuring Soothing Natural Sound from a Real Fan, White?

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 his 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. 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 his you already know or more than you want to know.

Hope this is helpful to you.

For me my approach to Tinnitus 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 his 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. 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/

t 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 his you already know or more than you want to know.

Hope this is helpful to you.

I would agree with those who say don't try to convince your mom. That said below is a link to a lecture by Dr. Hubbard, a psychologist who has T, that you might ask her to listen to that. It could help educate her a bit on T. I would suggest you also work on learning to habituate via some of the methods below.

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/

t 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 his 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. 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/

t 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 his you already know or more than you want to know.

Hope this is helpful to you.

For most people as you read it does get better. Some of this could make a difference 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. 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/

t 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/Drugs%20Associated%20with%20Tinnitus%202013.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 his you already know or more than you want to know.

Hope this is helpful to you.

You might try L-Theanine that works well for me... see here: https://www.healthline.com/health/l-theanine#:~:text=L%2Dtheanine%20is%20an%20amino,any%20possible%20risks%20or%20complications.

Trazadone is also a possible solution in a low dose. When my T 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:

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/

You also might need to work more on habituation skills. I can post some on that if you like.

Tough spot for you. Maybe some of this would 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:
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. 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/
t 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” 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://rewiringtinnitus.com/
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)
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 his 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. 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/

t 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 his 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. 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/

t 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 his you already know or more than you want to know.

Hope this is helpful to you.

It may be a bit late for this trip but here’s my agvice:

Avoid using sleeping pills at all costs. Best case scenario you fall asleep and feel groggy all morning. Worst case scenario you don’t fall asleep and feel groggy all morning. Also they can be habit forming.
Get a weighted sleeping mask. Preferably one with that doesn’t rest directly on top of your eyes. This is the one I use.
This may seem like overkill but since it’s not always obvious what the sound situation will be when I’m traveling I bring a sound conditioner, yes you can use an app but nothing beats the analog version. This is the one I use.
In addition to the sound conditioner, use a “sleep story” app on your phone. Essentially you are listening to a boring story to distract yourself from thinking about how you can’t sleep. I always think this won’t work and it always does. These always work for me. Don’t watch videos. Don’t scroll through your phone.
Avoid alcohol but especially avoid it before bedtime. Avoid caffeine, if you must have it, only have it in the morning. Do not have any caffeine later in the day.
Stay hydrated throughout the day. Avoid having too much water right before bedtime.
It’s OK to take that siesta, but don’t sleep too long. Set a timer, personally I would avoid going over 30 minutes and would set a timer.

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.

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. You might like to look this over to see if you can habituate better to the 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.

You can look at past posts on Lenire here: https://www.reddit.com/r/tinnitus/search/?q=lenire&restrict_sr=1&sr_nsfw=

You might consider working on habituation for a while before going with Lenire if you have not done that much.

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.

Hope this is helpful. I sure understand it can be tough to live with 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:

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.

You might find this info of value:

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 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

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

Hope this is helpful to you.

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 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

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 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

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

Hope this is helpful to you.

I personally would not go clubbing without ear plugs...just thought I should write that.

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.

Have you seen an ENT doctor? Likely a good idea with pain in the ear. Here is the whole enchilada for you in tips.

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.

Glad you know not to over do ear plugs. I don't think you had a "delayed spike reaction to something that wasn't even that loud" myself. But who knows anyway really. My advice would be to broaden your learning on becoming habituated by stop focusing on your T sound(s) because every time you go looking for them it trains your brain to think they are important and maybe something to be fearful about. Here is my take overall:

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.

Thanks for the clarification. I don't know if you have seen whole thing and maybe there is something in it to benefit you...who knows.

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.

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 then maybe you are one I am sorry to say. Even some professionals saying there are some people who have not been able to habituate. Maybe some of this is useful.

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.

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.

I would not say never myself. Why? Well there are over 200 causes for tinnitus so it is very unlikely that there will be a cure for all of them very soon if ever. Given that then working on habituation is the way to go I figure. See if any of this is helpful to you:

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.

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 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.

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 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: