The 5 Most Common Mistakes People Make With Tinnitus (Sound Therapy & How To Help Tinnitus)

so you've been spending some time on my youtube channel learning about tinnitus maybe you've looked at other resources as well you've gotten some pretty clear guidance on what you should be doing but for some reason the results don't seem to match that in this video i wanted to create five simple reminders about things that you might be forgetting about getting better with tinnitus this is pure tinnitus hey everyone this is dr ben thompson founder of pure tinnitus if you're new here make sure to subscribe to my youtube channel and if you've been here for a while following me give this video a thumbs up so youtube can recommend it to other people in this video we will be covering the five things that i see many of my clients forgetting about getting better with tinnitus and sometimes they learn this at the beginning but there's this gap where it's hard to integrate it into their everyday life number one is a comprehensive sound therapy plan to soothe the auditory system i often see clients who have a hard time focusing in quiet places like in an office setting or in their home when they're working from home and the reason is because there's no external noise to make the tinnitus less of an issue therefore using sound therapy really helps them and there's two main areas to use sound therapy during the day during the waking hours of your day and at night when you're trying to fall asleep so having that comprehensive sound therapy plan is going to be key for a few reasons first it makes your tinnitus softer when you're listening to other sounds and we know this when you're outside around around nature that has some noise to it the tin this isn't an issue when you're talking with friends or listening to a podcast your tinnitus is not so much of an issue just when you're mainly it's mainly when you're in those very quiet places and you're trying to focus on something that the loudness of the ringing the loudness of the tinnitus really distracts you from staying focused of course that can lead to negative effects of anxiety and stress and poor sleep so how do we try to reduce that on the front end having a sound therapy plan is a great way to reduce the tinnitus volume when you're listening to sound therapy and to soothe your auditory system in ten industry training therapy as you've probably learned about tinnitus retraining therapy is a major protocol used for tinnitus help and there's something called the mixing point so if you're new here the mixing point means that you have the loudness of your tinnitus and then you also have the sound therapy you're going to use so the sound therapy is going to come very close to the tinnitus but not completely mask it that's called the mixing point now you have to figure out what kind of sound do you use what kind of sound therapy is out there that's going to help you i found over over the time that a lot of people prefer high-pitched sound therapy that is a similar cadence a similar quality to their tinnitus so that might be the sound of crickets sound of water running the way to actually use the sound therapy are through hearing devices that go in your ear or on top of your ear sometimes people use bone conduction headsets additionally you can use sound from your phone a speaker in your room a fan classical music in the background so finding a good sound therapy plan is going to be key the second aspect of getting better with tinnitus that most people forget to keep practicing is releasing from that fight-or-fight response this is something that comes from the psychological understanding of tinnitus and how those networks which get activated through the fight-or-flight response they make the tinnitus louder anyone who's experienced this knows this can be true i had a patient who's recently contacted me and said i'm stuck in a state of fear i'm scared i don't know what's going to happen i don't know if this tinnitus is going to get a lot worse i don't really know what i can do and they're stuck in that fear and they were able to verbalize it which is great so my understanding of the neuroscience the brain science here is that being stuck in the fight-or-flight state of fear means that it's going to be hard for your body and your mind to let go and ease the tinnitus it can happen right if you go from tinnitus not being a problem to a period of high intense stress anxiety fear with loud tinnitus it is possible it is likely that managing the fear managing the fight-or-flight response any anxiety that will have a positive effect on the tinnitus over a matter of months i've seen this that's what i hope happens for you so i wanted to list this as the second important thing that you can't forget is that the fight-or-flight response happens throughout our day naturally so we want to stay in the the parasympathetic nervous system which is the healthy relaxed grounded centered part of our body and mind for as many hours of the day as possible some common examples of activating the fight or flight response purposefully would be watching action movies watching watching the news or having conversations with people that really trigger you and bring you into an anxious state any of those kinds of feelings are going to put your body you can feel it in your shoulders in your in your upper body even tightness in your jaw or your head that is in the fight-or-flight state so make sure that we try to stay out of the fight-or-flight as much as possible that's where psychology that's where stress reduction can really come into play and work wonders for you so we have three more things that i want to make sure you don't forget when you're trying to get better with your tinnitus so let's cover number three next third important factor here is to calm stress and anxiety a lot easier said than done but this is often the biggest opening for you to actually get better and feel real progress with your tinnitus when i say real progress i mean the volume the intensity of your tinnitus can shift it can ease itself over time but oftentimes first the key to do that is to better manage stress and anxiety now you there are practices you can do on your own and there's help you can get from professionals or support groups or communities so let's start with what you can do on your own the easiest things are going to be learning a new skill and practicing it consistently nearly every day try a little bit in the morning and in the evening as well this will help your stress anxiety sleep and your tinnitus in effect so for managing stress think about what you do in an average day and what choice what domain of control do you have about certain situations or certain people certain conversations that might be causing you a high amount of stress okay think about anxiety right think about what it is that you're anxious about is it about your tinnitus is it about something else because if you're anxious if you have questions if you're worried about your tinnitus then talk to someone who can help answer those questions to ease your concerns and i advise talking to someone who is knowledgeable talking to someone myself another specialist a therapist someone who runs a support group with the american tinnitus association talk to them try not to just message some random person off of a facebook group or a reddit chat because they have a similar case as your tinnitus they might be also stuck in the negativity and in the symptoms in anxiety and they also might be trying to figure out how to get out of it consider starting meditation practice you can do that through pure tinnitus consider starting yoga or tai chi or guided body scans or walking meditation you can use videos audio from this channel or my podcast or you can find other sorts of calming gentle guided meditations put them in your ears so you have that noise and then try to go walking outside try to do some light exercises or stretching when you're doing that you are helping any stress or anxiety that's in your mind and in your body okay sometimes you have to do trial and error to figure out how to manage stress and anxiety but if you can and i believe most people can if you can figure out what are your anxiety triggers what is causing stress in your life slowly work that out then that's usually the turning point for when tinnitus starts to get better okay that's what i've seen i have anxiety myself at times and i know it's easier said than done to snap out of it okay but there are systems that work there are people that can help you the fourth aspect here that i want to make sure you remember because a lot of people forget it is to let go and work on negative thinking patterns and how that can make your tinnitus much worse than it has to be cognitive behavioral therapy often cited as the number one tinnitus therapy approach uses ways to deconstruct negative thinking processes and have that actually improve your life with tinnitus now why would cognitive behavioral therapy be consistently rated as an effective therapy solution for tinnitus unless it really got into these negative thinking patterns and deconstructing them let's talk about a common situation someone considers their tinnitus to be the devil or to be evil or the worst thing that's ever happened to them and the reason why their life has gotten so much worse and you know i'm not here to to re-traumatize anyone with this but i'm citing some common examples okay cognitive behavioral technique a cognitive behavioral approach to this would say let's look at that let's unpack that is the tinnitus truly the reason why your life at times may feel hopeless or empty or dark and sad let's really unpack that and figure out how much control it has what is our future outlook and how the negative thinking that sometimes comes throughout your day or your week with tinnitus have that negative thinking you do not have to latch onto it as much as you may be there may be more opportunity for you to use your breathing to take slow inhales and exhales to have some techniques to use your breath and allow these thoughts which might be negative to come and pass through potentially write them down on a notebook or a notepad so you can get them out of your head and start focusing on what's around you so that's an example of negative thinking patterns can make the tinnitus suffering worse than it has to be this is a sensitive topic because sometimes we don't realize our thinking patterns until we work with a therapist or a coach or we journal or we have a support group where we can truly explain what's going on and we realize what's happening inside of our own minds all right it's a lot of psychology it's a lot about the brain but this is an important thing that a lot of people forget and i want to make sure you being a part of this audience here with pure tinnitus on my youtube channel remember this all right guys we're almost done this is number five this is the last one here so make sure to get the whole piece of this number five what i want to make sure you remember for getting better with tinnitus is to have some daily practices that can shift your attention away from tinnitus and start focusing again on what's more important in your life all right daily practices what is this going to mean for you well for most people who are successfully managing stress and anxiety that the world brings that their own mind brings that any health symptom like tinnitus or pain brings to them daily practices are ways to put energy into your bank into your reserve so that when times are tough the withdrawal of that energy does not completely deplete you of your resources so personally i practice meditation in the morning some other people with tinnitus have a hard time sitting in quiet and practicing meditation so they're going to figure out some daily habits daily practices and exercises that make them feel good that fill them up with energy and joy and calm and that is going to really help manage the tinnitus so let's start with the morning in the morning you have an opportunity to set the tone for the rest of your day so consider waking up a little earlier and try some guided breathing some movement of your body going on a walk doing some exercise and drinking lots of water to start your day also have these grounding mind body practices that we mentioned earlier yoga meditation tai chi something that you can consistently do so you know this is contributing to yourself getting better and even if your tinnitus doesn't really change you know that you're feeling healthier you're feeling better and trust me this is an important aspect of getting better because in the short term you don't have direct control over the tinnitus volume but you can control your daily habits your practices things that ground and calm your nervous system and your mind and that allows the tinnitus to become less and less and less of a problem all right in the evenings you also have an opportunity for daily practices in the evenings you may choose to again try a meditation or laying down stretching taking a warm bath or a warm shower reading a book instead of watching tv using sound therapy listening to your favorite music or watching a nice relaxing kind of television or movie program alright those are examples of things you can do in the evenings that set yourself up for good sleep so that your nervous system is at ease and then day by day things get better i hope you enjoyed watching this video if you're not already make sure you're subscribed to my youtube channel here if you want to find me to work with me you can go to leave a comment here about which of these five important tips do you think are worth trying are worth taking that extra step thanks for being part of this community and i'll see you guys on this next [Music] video

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