Here And Now
The Complicated Relationship Between Tinnitus and Stress: And How You Can Manage Both
Tinnitus can be a frustrating and sometimes worrying experience. For many people, it is described as a ringing, buzzing, humming, or whistling sound in the ears that is not caused by an external noise.
While tinnitus can have many causes, including hearing changes and exposure to loud sounds, many people notice that their tinnitus changes depending on how they are feeling. During periods of stress, anxiety, or poor sleep, tinnitus can sometimes feel more noticeable or harder to manage.
Understanding the relationship between stress and tinnitus can help you feel more in control and find strategies that make everyday life easier.
Can Stress Cause Tinnitus
Stress does not always directly cause tinnitus, but it can play a role in how tinnitus starts, changes, or affects you. Some people notice their tinnitus for the first time during a particularly stressful period, while others find that an existing tinnitus sounds becomes more intrusive when they are under pressure.
This does not mean tinnitus is “just stress” or that the sound is not real. Tinnitus is a genuine hearing experience created by activity within the auditory system. However, stress can influence how the brain processes and responds to that sound.
Why Does Stress Make Tinnitus Feel Worse
When we experience stress, our body enters a heightened state of alertness. This is a natural response designed to help us deal with challenges.
During stressful periods, the brain can become more focused on potential threats or changes around us. This increased attention can make certain sensations, including tinnitus, feel more noticeable.
For example, you may find that your tinnitus is easier to ignore when you’re busy, socialising, or concentrating on something enjoyable. However, when you’re lying awake at night worrying or sitting in silence, the sound may seem much louder.
This can create a cycle:
- Stress increases awareness of tinnitus
- Tinnitus becomes more noticeable
- Worry about tinnitus increases stress levels
- The tinnitus feels even more difficult to manage
Breaking this cycle is often an important part of tinnitus management.
The impact of stress on sleep and tinnitus
Many people with tinnitus find that sleep can be affected, particularly if the sound becomes more noticeable in quiet environments.
Poor sleep can leave you feeling more tired, stressed, and less able to cope, which may make tinnitus feel more intrusive the following day.
Creating a relaxing bedtime routine, using gentle background sounds such as quiet music or nature sounds, and avoiding complete silence can help some people manage tinnitus at night. The NHS recommends avoiding total silence and using sound to help distract from tinnitus when needed.
Managing stress to help manage tinnitus
While reducing stress may not completely remove tinnitus, many people find that improving their overall wellbeing helps them feel less affected by it.
Some strategies that may help include:
- Stay active - Regular movement can support your general health and help reduce stress levels. This could be anything from walking and gardening to exercise classes or activities you enjoy.
- Practice relaxation techniques - Breathing exercises, mindfulness, and relaxation techniques can help calm the body’s stress response. These approaches may take time and practice, but they can become useful tools for managing stressful moments.
- Improving your general health and wellbeing - Small habits like eating a balanced diet and exercising regularly can regulate your hormones, produce mood-boosting chemicals, and distract you from your daily worries.
Also, staying connected with hobbies, friends, and everyday activities can help shift your attention away from the sound.
Should you seek help for tinnitus?
If you are experiencing tinnitus, a hearing assessment can help identify any underlying hearing changes and provide reassurance about your symptoms.
An audiologist can discuss your symptoms, assess your hearing, and recommend suitable management options.
Support is available, with organisations such as Tinnitus UK offering helpful resources, guidance, and a dedicated helpline.
You Don’t Have To Manage Tinnitus Alone
Tinnitus can feel overwhelming, but many people learn strategies that reduce its impact and help them regain confidence in everyday life.
At The Ear Place, our experienced team can provide hearing assessments, advice, and support to help you understand your tinnitus and explore ways to manage it.
Book a hearing assessment online today or call your local practice. Remember, help is always available, and there are people ready to support you every step of the way.