Living with tinnitus, the persistent ringing or buzzing in the ears without an external source, can be challenging. For the 10% to 25% of adults affected by this internal ringing, finding relief can significantly improve their quality of life. One effective method to manage tinnitus is cognitive reframing.
What is Cognitive Reframing?
Cognitive reframing, which can be part of cognitive behavioral therapy, tinnitus retraining therapy or other approaches, helps alter your perception of and reaction to tinnitus, reducing the associated negative emotions and stress.
Three Simple Steps to Reframe Your Tinnitus
Three essential steps to help you reframe your negative thoughts about tinnitus include:
- Pinpoint the start of tinnitus. Many people with tinnitus feel overwhelmed by the constant noise, believing it will never end. However, this is seldom the case. The next time the ringing disrupts your daily activities, try to pinpoint when it began. By recognizing the onset of each episode and its negative emotions, you can remind yourself that the discomfort is temporary and start to detach from those feelings.
- Do something that makes you happy. When caught in a cycle of negative thoughts about your tinnitus, ask yourself what you can do to enjoy the present moment. Instead of worrying about whether the tinnitus will ever improve in the future or fretting over the stress it has caused in the past, consider what actions you can take to feel better immediately. This might involve playing white noise, taking a yoga class at The Village to reduce stress or going for a stroll in the park. Concentrating on alleviating your current stress can help you avoid fixating on past or future concerns.
- Put away bad feelings. When stressed, it’s easy to focus only on the negative things in your life. When you notice yourself dwelling on negative emotions, make a list of positive aspects of your life that make you feel grateful–like the love of a family member, the taste of your favorite dinner or the pride of seeking help for your tinnitus. Writing down these positives can help reframe your mind away from the negative.
Combine Reframing Techniques With Sound Therapy
Sound therapy works by distracting the brain from the internal ringing with external noise. There are several types of devices you can use for sound therapy, including:
- Hearing aids with tinnitus masking features
- White noise machines
- Smartphone apps
- Fans, AC units or other appliances that generate background noise
By combining cognitive reframing with other techniques, you can significantly minimize the negative impact of tinnitus. Contact The ENT Center of New Braunfels today to learn more about managing your symptoms for a better quality of life.
