Managing Tinnitus: Practical tips and when to seek Help

If you’ve ever experienced a persistent ringing, buzzing, or humming in your ears that no one else can hear, you’re not alone. This common condition—known as tinnitus—affects around one in eight adults in the UK.

While tinnitus can be frustrating or even distressing, it’s important to know that you can manage it effectively with the right guidance, lifestyle strategies, and professional support. At Coastal Hearing, we help clients regain peace of mind through practical solutions that reduce tinnitus awareness and restore control.

What Exactly Is Tinnitus?

Tinnitus isn’t a disease; it’s a symptom — usually linked to how the brain responds to reduced sound input from the ears. When the delicate cells in the inner ear become damaged (often through noise exposure, ageing, or medical factors), the brain sometimes “fills in the gaps” with phantom sounds.

These sounds can take many forms:

• Ringing
• Buzzing
• Hissing
• Whooshing
• Clicking or humming

They might be constant or intermittent, in one ear or both, and vary in intensity depending on stress, tiredness, or background noise levels.

Common Causes of Tinnitus

Tinnitus can develop for a variety of reasons — some temporary, others longer-term:

• Hearing loss – the most common cause, as reduced auditory input triggers overactivity in the brain’s sound centres.
• Exposure to loud noise – concerts, machinery, power tools, or headphones at high volume.
• Ear conditions – such as wax build-up, ear infections, or Eustachian tube problems.
• Stress and anxiety – emotional tension can heighten tinnitus perception.
• Medications – certain drugs can have side effects that include tinnitus.
• Health conditions – high blood pressure, diabetes, thyroid issues, or circulatory disorders.

At Coastal Hearing, we always begin by identifying possible underlying causes, because treating the root often reduces the symptom.

When to Seek Help

Occasional mild tinnitus after loud music or noise exposure is common and usually fades. However, you should seek professional advice if:

• The tinnitus is constant or worsening
• It’s accompanied by hearing loss, dizziness, or balance issues
• It affects your sleep, focus, or emotional wellbeing
• It only occurs in one ear, or you hear pulsing sounds in rhythm with your heartbeat

A professional assessment can identify whether tinnitus is linked to another condition and help you access the right care early.

What Happens at a Tinnitus Appointment

Your visit to Coastal Hearing will be calm, supportive, and fully tailored to you. We’ll:

1. Discuss your symptoms, lifestyle, and medical history.
2. Carry out a full hearing assessment to check for any underlying hearing loss.
3. Examine your ears for wax or infection.
4. Explain your results clearly and explore personalised treatment or coping options.

You’ll leave with a clear understanding of what’s happening, and practical steps to reduce tinnitus and its emotional impact.

Practical Tips to Manage Tinnitus at Home

1. Use Sound to Soften the Silence

Tinnitus often seems louder in quiet environments. Introducing gentle background sound—like soft music, nature sounds, or a bedside fan—can mask the internal ringing and make it less noticeable.

2. Manage Stress and Sleep

Tinnitus and stress are closely linked. Relaxation techniques such as mindfulness, yoga, breathing exercises, or simply taking a daily walk can make a significant difference. Aim for consistent sleep patterns and avoid caffeine or screens close to bedtime.

3. Protect Your Hearing

If noise exposure triggered your tinnitus, protect your ears with custom earplugs or noise filters when around loud sounds. Avoid overuse of headphones at high volume.

4. Stay Active and Healthy

Good circulation benefits your auditory system. Regular exercise, a balanced diet, and staying hydrated all support hearing health.

5. Focus on What You Can Control

Tinnitus can feel overwhelming at first, but reframing your relationship with it helps. With the right tools, most people find the sound fades into the background of daily life.

Professional Support That Makes a Difference

At Coastal Hearing, we offer evidence-based tinnitus management designed around you. That might include:

• Tinnitus retraining therapy (TRT): helping your brain “tune out” the noise over time.
• Hearing aids with sound therapy: for those with hearing loss, amplification often reduces tinnitus perception dramatically.
• Relaxation and mindfulness strategies: personalised tools for stress management.
• Ongoing support: because improvement happens gradually, not overnight.

Our goal is simple — to help you reclaim control, confidence, and calm.

The Emotional Side of Tinnitus

Tinnitus doesn’t just affect your ears — it can affect your mind, mood, and relationships. It’s common to feel anxious, frustrated, or even low at times. Recognising this emotional impact is an important step in managing it.

We listen without judgement and guide you towards coping strategies that work for you — from cognitive techniques and relaxation advice to peer support. You’re never alone in this journey.

Living Well with Tinnitus

While there’s no single “cure” for tinnitus, there are many proven ways to manage it. Most people who seek professional help find the sound becomes far less intrusive — sometimes barely noticeable at all.

By combining expert care, healthy habits, and the right technology, you can reduce its impact and get back to enjoying life, uninterrupted.

Take the Next Step

If tinnitus is affecting your focus, sleep, or peace of mind, don’t wait and hope it goes away. Book a tinnitus assessment at Coastal Hearing today — and take the first step towards clearer, calmer hearing.