Finding relief from the ever-present sounds of tinnitus can be incredibly difficult. However, there are some strategies you can use in your daily life that can help manage or minimize your perception of the ringing. Here are some strategies we recommend.
Mask the Noise
“Masking” is a term that means you use another sound to cover up the sound of tinnitus. Importantly, this does not mean that you crank up the volume on your headphones to drown it out—that could lead to further hearing damage from loud noise. Instead, use gentle, soothing sounds, such as a white noise machine or quiet music.
Identify Your Triggers and Eliminate Them (Where Possible)
Many people experience tinnitus in episodes and flare-ups, and these episodes often have specific triggers. Everyone’s tinnitus is different, and everyone has different triggers, but some common ones are stress, poor sleep, silence, loud noises, bright lights, dehydration and even changes in the weather. If you know what triggers your tinnitus, you can take steps to avoid that trigger, such as meditating to de-stress or keeping a water bottle nearby to stay hydrated.
You may find it helpful to keep a tinnitus journal to track your flare-ups. This can help you identify triggers with more precision and track coping mechanisms that worked well.
Prioritize Your Health
While lifestyle changes cannot cure tinnitus, healthy habits may help reduce its impact. The American Tinnitus Association notes that exercise, stress management, and overall wellness can help minimize the symptoms of tinnitus for some individuals.1 Prioritizing regular physical activity, quality sleep, proper hydration, and a balanced diet supports your overall health and may make tinnitus symptoms feel less disruptive to daily life.
When At-Home Management Isn’t Enough
If your tinnitus is becoming an impediment to your daily life and at-home methods aren’t helping, it’s time to get a professional’s help. Help is possible: 16 million people seek medical attention for their tinnitus every year.2 Call us at Aspen Audiology to learn more about how we can help you manage your tinnitus.
Sources:
1American Tinnitus Association, Lifestyle Choices: https://www.ata.org/about-tinnitus/lifestyle-choices/
2 Hearing Health Foundation. (n.d.). Hearing Loss & Tinnitus Statistics. Retrieved August 19, 2026, from Hearing Health Foundation: Hearing Loss & Tinnitus Statistics