Approximately 10% of adults worldwide have experienced tinnitus lasting more than three months. Tinnitus refers to the presence of ringing, buzzing or humming in the ears without an external source, a symptom that can significantly impact daily life and well-being. Fortunately, there are effective strategies to manage tinnitus. One strategy is called cognitive reframing, a therapeutic technique rooted in cognitive behavioral therapy (CBT) that may help you manage your feelings of stress surrounding tinnitus.
What is Cognitive Behavioral Therapy (CBT)?
CBT is a goal-oriented form of psychotherapy that helps patients identify and change unhelpful thinking patterns and behaviors. For tinnitus sufferers, CBT can be particularly effective in reducing the distress caused by the condition by teaching coping strategies and techniques to manage negative thoughts and emotions.
Cognitive reframing is often used in CBT to change how you perceive and react to tinnitus. This technique helps reduce the negative emotions and stress associated with tinnitus by altering your thought patterns.
A tinnitus specialist or mental health professional can help you create a cognitive reframing plan. Two simple tips you might try include:
- Identify the onset of symptoms. When tinnitus begins, it can feel overwhelming. Recognizing the start of each episode and understanding that the discomfort is temporary can help you detach from negative emotions.
- Engage in things you enjoy. Focus on activities that bring you joy in the present. Whether it’s playing white noise, taking a meditation class at Quirk Yoga to reduce stress or reading your favorite book, engaging in positive actions can help alleviate stress and shift your response to tinnitus.
Combine Reframing Techniques with Sound Therapy
Sound therapy can effectively distract the brain from internal ringing using external noise. Consider combining cognitive reframing with white noise machines, smartphone noise apps or hearing aids with tinnitus masking features to help you find relief.
It’s crucial to remember that tinnitus management is different for everyone. What works for one person may not necessarily work for another, and you may need to try a few approaches to find the right one for you. Make an appointment with one of our specialists at Augusta – Aiken ENT & Allergy to discuss your tinnitus management options.