Hearing a ringing, buzzing or hissing sound in one or in both of your ears, can be scary. You might wonder: do I have tinnitus? Should I be worried? And if so, what can I do about it?
This guide offers a simple but powerful 10-step checklist to help you answer those questions. You’ll find out whether you might have tinnitus, if it requires attention, and most importantly, what actions you can take right now.
Step 1: The Finger Test
Cover your ears with your fingers. Do you still hear a sound? If you still hear the same sound that’s been bothering you, it’s probably subjective tinnitus. You should then go to the next step. If it’s quiet, it may not be tinnitus, or perhaps pulsatile tinnitus.
Don’t worry if you hear extra sounds while your ears are closed. That’s normal, most people hear sounds when they close off their ears.
Step 2: Don’t Panic!
This one is crucial: do not panic. Tinnitus can worsen (or even begin) because of anxiety and fear. Just knowing a negative story about someone struggling with tinnitus can trigger it, or make it worse.
This actually happened to me: during a mindfulness course I was participating in, a woman started crying. “I have a ringing in my ears and it will never go away,” she told the class. Later, when I heard tinnitus myself, I immediately thought about her. I remembered her story and thought, “Oh no, I have tinnitus just like her!” Hearing that story created fear in me, which later fuelled the panic when tinnitus developed. That fear made the symptoms worse.
So don’t worry. Even if you find out that you do have tinnitus, there are things you can do to reduce it. As a BioMedial Engineer and tinnitus expert, I helped over 1,000 people stop suffering from tinnitus. My own tinnitus went from a 9/10 to a 1/10, and I even have days when it’s completely silent.
So write this down: don’t worry!
Step 3: Wait 2 Weeks
Often, tinnitus goes away on its own, especially after loud noise exposure like a concert. Try to ignore it and don’t pay too much attention to it for a couple of weeks. If it’s still present after 14 days, proceed to the next steps.
Step 4: Avoid Tinnitus Forums, Social Media and Google
When I first got tinnitus, I (like many people) started Googling. And that didn’t improve my symptoms, it actually just fuelled my fear. So don’t go down tinnitus rabbit holes. Tinnitus forums are often filled with worst-case scenarios, not balanced perspectives. You won’t find people who aren’t bothered by tinnitus or who have successfully habituated. So what you read is overly negative and gives a wrong representation of reality.
The same goes for Google searches, scam videos, miracle cures, and exotic supplements on Amazon. Avoid “ear-tapping” tricks and unproven methods. Instead, stick to medical sources like hospital websites and PubMed studies. Or follow trusted science-based YouTube channels, like mine 😉.
A lot of platforms spread misinformation that can increase fear and worsen your symptoms. Be selective and stick to trustworthy information by experts.
Step 5: Visit Your GP (and Possibly an ENT)
If the sound is still there after 2 weeks, make an appointment with your doctor. A GP can rule out physical causes like Meniere’s disease, otosclerosis, or high blood pressure. If needed, they can refer you to an ENT for more detailed testing.
Don’t panic, serious causes are rare, but it’s still important to get yourself checked out.
Step 6: Get a Professional Hearing Test
Almost all adults have some degree of hearing loss, which is the leading cause of tinnitus. Hearing loss can’t be reversed, but getting a so-called audiogram is advisable. It shows how mild or severe your hearing loss is, which frequencies are affected, and whether hearing aids might help reduce your tinnitus. Make sure the test is done in a certified, sound-proof cabin.
Audiologists will typically go in one of 2 directions:
- Outcome 1: “Your hearing is normal for your age”
- Outcome 2: “You have over 40 dB of hearing loss and hearing aids might help”
Hearing aids, if advised, can help you hear the tinnitus less when you have them in. But the tinnitus will come back when you take them out. Playing masking sounds on your hearing aids is an old-fashioned form of TRT, which I don’t generally advise. Effective tinnitus treatment is never just about devices. It’s about having the right strategy and support.
Step 7: Get Your Official TFI Score
The Tinnitus Functional Index (TFI) is the gold standard for measuring tinnitus severity. You can take the test for free at www.tinnitustest.com. This test is a powerful starting point to understand where you stand today and what kind of support you might need. Write down your score. It will guide your next step.
Step 8: For a TFI Score Below 31
If you’re TFI score is 30 or less, than that’s a good sign. You might not need professional help and your tinnitus may fade over time. Try to focus on:
- Relaxation
- Stress reduction
- Distraction
- Getting back to your normal routine
If that doesn’t provide relief, or you already tried these tips, then go to step 10.
Step 9: For a TFI Score Of 31 Or More
Then it’s time to get help. Your tinnitus is bothering you significantly, which means the earlier you learn how to manage tinnitus, the sooner you’ll find relief.
Step 10: Get Help
When I first took the TFI, my score was a 9/10, classified as “very big problem.” Over time, it dropped to a 1/10, or ‘no problem’. I can’t guarantee you’ll achieve exactly the same, but I do recommend joining my free tinnitus webinar. There, I will explain how the Still Tinnitus method can help you to calm your tinnitus and reclaim your life, without traveling, wait times, or group sessions. Even though there’s no cure for tinnitus, a full recovery is possible. Hang in there, and see you in the webinar!
