One major trigger for tinnitus is stress. At this time during a global pandemic and major civil unrest, stress levels are at an all-time high for many people across the nation. In addition, it is all too easy to become caught in a stress-tinnitus loop, where stress causes tinnitus, tinnitus causes further stress, and so on. Below are some stress-management techniques that may help alleviate tinnitus.
Make a Plan During Times of Uncertainty
Planning is a useful tool for managing stress and anxiety. Even if there seems to be nothing you can do in the present moment, feeling prepared for the worst-case scenario helps many people feel better. Here is a four-step framework for planning for the unknown:
- List what could go wrong. Write down every potential problem that is causing you anxiety or stress. Include the worst-case scenario in order to alleviate feelings of uncertainty and give specificity to your fears.
- Identify how to prevent the problems. Try to come up with at least one thing you can do to help prevent each of the problems you have listed.
- Develop a list of supplies. If you need any supplies to prevent or deal with a problem, have them listed out. For some people, just making a list brings a sense of peace, but others may prefer to actually go out and gather the supplies just in case.
- Make a plan of action. For each problem, come up with a specific plan detailing what you will do if it comes to fruition. Consider how you will get to safety or recover afterward.
Prioritize Healthy Habits
If you don’t take care of your body and mind, you are more likely to feel anxiety and will likely have a more difficult time managing it. During times of stress, be sure to…
- Take care of your body & mind. Make sure you are eating healthy meals, getting plenty of rest and exercising regularly.
- Double down on self-care. Take the time to do things that make you happy and relaxed, whether that’s taking a long bath, meditating, drawing, playing music or writing.
- Help others. Going out of your way to help others is a good way to improve your outlook on your own situation and feel useful.
- Achieve little victories. If you feel overwhelmed, find the easiest thing on your to-do list and get it done. Accomplishing small things can feel more victorious than spending a lot of time on an overwhelming task.
For more strategies to help manage tinnitus, contact the experts at House Providence Health Care Centers today.