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How to manage tinnitus

How to manage tinnitus

5 things you can do to help manage the impact tinnitus has on your everyday life.

1. Listen to soothing sounds

Try listening to soft music, or using tinnitus apps that play soothing sounds, to take your mind off tinnitus.

You can also buy products designed to help you sleep at night if you have tinnitus – these include sound pillows and sound headbands that play sounds to distract you but not your partner.

Find out more about tinnitus products.

2. Practice relaxation exercises

When you’re stressed, you might notice your tinnitus more, and be more bothered by it. Relaxation exercises, yoga or mindfulness can help you to relax. And many apps (software applications) for smartphones and tablet devices can guide you through relaxation exercises. 

You can find a simple breathing exercise for stress on the NHS website.

3. Protect your ears from loud noise

Exposure to too much loud noise can damage your ears and worsen existing tinnitus. 

See our online information on how to protect your ears.

4. Try assistive devices

There are devices designed to help people manage their tinnitus.

These include:

  • tinnitus maskers
  • sound pillows
  • sound relaxation apps.

Read about assistive devices for tinnitus.

5. Find out more about tinnitus

Understanding what tinnitus is and about the different causes and therapies might help to reassure you that it’s common and that there are different ways to manage it so that it doesn’t bother you.

See our online information about tinnitus causes and treatments.

What to do if you need extra support with tinnitus

If you’re finding it hard to manage your tinnitus, see your GP, who can help you get the support you need.

You can also talk through anything that’s troubling you by contacting us or a listening service.

Free 24-hour listening services

These services offer confidential advice from trained volunteers any time of day or night. They won’t be able to provide information about tinnitus, but you can talk about anything that’s troubling you.


Call 116 123 or email for a reply within 24 hours

Shout Crisis Text Line

Text ‘SHOUT’ to 85258

Contact us

If you are deaf, have hearing loss or tinnitus and need free confidential and impartial information and support, contact RNID.

We’re open 8:30am to 5pm, Monday to Friday.

Page last updated: 23 October 2023

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