Tinnitus is a frustrating, distracting condition; for many, it’s debilitating. Therefore, it can be a huge impediment to a productive day at work. According to the U.S. Centers for Disease Control and Prevention (CDC), about 8% of all workers in the U.S. suffer from tinnitus. If you’re one of them, you may be wondering how you can manage your tinnitus in your working environment.
Why Does Stress Make Tinnitus Worse?
Going to work with tinnitus is difficult for many reasons, and the primary reason is stress. It is well-known that stress and tinnitus are linked, so it comes as no surprise that a stressful work environment can heighten tinnitus symptoms. Here are some ways this happens:
- Heightened sensitivity to tinnitus. Stress causes your body to produce adrenaline, which makes you more alert and energetic and increases muscle tension. This heightened awareness can make you especially sensitive to tinnitus, making it sound louder or more prominent.
- Increased awareness of tinnitus. Stress can make you hyper-aware of tinnitus, especially if it seems louder or more intrusive than usual, as just described. Focusing on tinnitus will make it worse.
- Difficulty sleeping. Tinnitus can already make sleep difficult, and stress can exacerbate the issue. Poor sleep leads to low energy levels, meaning your brain has less energy to process and filter out tinnitus sounds and you have a diminished capacity to ignore it.
- Muscle tension. As mentioned above, adrenaline increases muscle tension. Tension in the jaw and neck, in particular, is linked to tinnitus.
- Changes in blood flow. Some types of tinnitus are intrinsically linked to blood flow and blood pressure. Stress can affect your blood flow, potentially changing or amplifying tinnitus.
Stress can become a positive feedback loop: your tinnitus makes you stressed, and stress makes your tinnitus worse. To top it off, in the workplace, there is often pressure to remain calm and productive, which can heighten your anxiety levels as you attempt to repress the mounting stress levels.
Practical Tips for Managing Tinnitus
While there is no cure for tinnitus, there are some strategies you can use to lessen its impact on your workday. Try some of these and see what works for you:
- Wear hearing protection. Protect your ears from excess noise at work to minimize the strain on your auditory system.
- Listen to music or white noise. Wearing headphones and listening to music or other ambient noise can help mask the sounds of tinnitus. Be careful not to turn the volume on too loud, though; using headphones at high volume levels can damage hearing.
- Practice good sleep hygiene. Fatigue increases tinnitus awareness. If you’re well-rested, you give yourself an advantage. Put screens away 30 minutes before you go to bed, go to bed at a consistent time and create a calm environment for sleeping.
- Take breaks. In some work environments, this may be easier said than done. However, taking even a five- to 15-minute break and getting away from your workspace can alleviate stress. Try to get outside and take a walk; walking and fresh air are incredibly beneficial for stress relief.
- Deep breathing. Deep breathing activates the relaxation response in the body, counteracting the stress and adrenaline. This lowers heart rate and releases muscle tension. Close your eyes and inhale deeply through your nose. Feel the air fill up your lungs and hold for a few seconds. Then, exhale through your mouth. Repeat for five to ten minutes.
How We Can Help
If tips like these aren’t providing the break from tinnitus you need, it’s time to consult a professional. Gary D. Schwartzberg, Au.D., Doctor of Audiology can guide you through tinnitus management programs such as acoustic therapy or tinnitus retraining therapy. Additionally, hearing aids have been proven to be very effective in managing tinnitus. Many modern hearing aids come with acoustic therapy settings, as well as other features that can combat tinnitus. Call us today to learn more and find the relief you need from tinnitus so you can get back to your dream job.