Here are some practical insights and approaches to reducing tinnitus, as shared by Anne Hogarth—a seasoned audiologist, CBT practitioner, and hypnotherapist:
Key Approaches to Reducing Tinnitus
1. Addressing the Brain, Not Just the Ears:
Tinnitus is generated in the brain, not the ears. Even if the auditory nerve is cut, the tinnitus persists. This means that focusing on how your brain processes the sound is vital.
2. Managing the Stress Response: Tinnitus often puts your body in a heightened state of alertness (the “fight or flight” response). Reducing anxiety and stress can significantly impact how you experience tinnitus.
3. Hypnotherapy & CBT:
Research and Anne’s clinical experience show that hypnotherapy and cognitive behavioral therapy (CBT) are the most effective interventions. These therapies help your brain reclassify the tinnitus sound as less threatening, making it easier to ignore and less distressing.
4. “Filing Away” the Sound:
The brain struggles with tinnitus because it can’t cross-reference this sound with anything known or safe. Hypnotherapy helps you connect the sound with positive or neutral experiences, allowing your brain to “file it away” instead of treating it as a constant alert.
5. Mindfulness and Relaxation:
Practicing mindfulness and deep relaxation helps calm the sympathetic nervous system. Simple activities like focusing on your breath, physical sensations (like the feel of an object), or using guided visualizations can help shift your attention away from tinnitus.
6. Don’t Sit in Silence:
Anne cautions not to stay in quiet environments, as this can make the tinnitus more prominent. Background sounds like gentle music, nature sounds, or even “Zen music” (fractal tones designed for focus and relaxation) can help mask the tinnitus and make it less noticeable.
7. Use Tinnitus as a Signal to Relax:
When you notice your tinnitus, use it as a cue to take a moment for relaxation. This reframing shifts the focus from fighting the sound to using it as a reminder for self-care.
8. Seek Professional Support:
If tinnitus is affecting your quality of life, Anne recommends seeing a trained tinnitus therapist—ideally someone qualified in hypnotherapy and/or CBT. You can look for therapists via professional organizations like the European Association of Professional Hypnotherapists (EAPH).
Quick Tips for Daily Life
– Avoid total silence—keep gentle background noise on.
– Practice mindfulness—engage your senses in positive, grounding activities.
– Challenge negative thoughts—CBT techniques can reduce distress.
– Focus on enjoyable activities—tinnitus often fades into the background when you’re engaged and happy.
Music used: All Credit to; https://soundcloud.com/ashamaluevmusic/news?si=51a2097bc1644233815bd3fe763cda46&utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing
Hi there, thanks for listening and please like this podcast where you listen to your podcasts.
The European Association of Professional Hypnotherapists is a group of like-minded hypnotherapists who are accredited professionals in their field. Many of our therapists have many many years of experience behind them which means you are probably in the best possible hands, available to you.
Why not pop on over to eaph.ie and choose the hypnotherapist that suits you. Many provide online hypnotherapy. eaph.ie
We welcome feedback on your listening experience at eaph.ie
