When you undergo a stressful experience, your body releases hormones that increase your heart rate and breathing rate and activate your muscles. While occasional stress is unpleasant, it’s not usually a big deal. Chronic stress, however, can increase your risk of hypertension, heart attack, stroke and more. One lesser-known side effect is the development or worsening of tinnitus symptoms.
A 2023 study found that emotional strain, psycho-social stress and work-related stress were all risk factors for developing or worsening tinnitus. Unfortunately, tinnitus can also lead to stress, resulting in a vicious cycle where one symptom worsens the other. Learning how to manage your stress is an essential step in quieting that internal ringing. Let’s look at a few helpful stress-relief tips to bring you a little quiet.
1. Get Enough Sleep
The APA found that 21% of adults who don’t get enough sleep report feeling more stressed. Aim to get between seven and eight hours of sleep a night. If you have trouble falling asleep, try the following:
- Cut out coffee after noon
- Get up and go to bed at the same time every night, including on the weekends
- Put your phone away for at least an hour before bed
- Avoid late-night eating
- Avoid daytime napping
- Run a noise machine to cover the internal ringing with a calming external sound
2. Journal
It’s easy to get trapped in your own brain, going over your stressors repeatedly without realizing it. Journaling provides a straightforward way to release your worries from your mind and onto the page. By examining them on paper, you’ll have an easier time working through the things that are concerning you.
3. Exercise
Exercise reduces your body’s stress hormones and releases feel-good endorphins. A few types of exercise include:
- Running around Cleburne State Park
- Biking to and from work
- Doing an internet yoga video
- Walking on your lunch break
- Taking an in-person workout class
4. Schedule a Tinnitus Evaluation
One of the most effective ways to alleviate tinnitus stress is to seek professional help for your symptoms. Our specialists can create a personalized management plan to minimize the impact of tinnitus on your life. Contact Benke Ear Nose & Throat Clinic today to take the first step towards finding relief.