with Caris Lount
5-Minute Tinnitus Check-In
You'll need...
Living with tinnitus can mean spending a lot of time thinking about how you're feeling, how loud the sound is, whether it's going to get worse, or how you're going to cope with it.
This little check-in is a chance to step away from all of that for a moment.
You don't need to solve anything. You don't need to make yourself feel better. Just notice what's going on for you today.
Grab your journal, a piece of paper, or open the notes app on your phone.
Take a breath. Let's check in.
Fancy some sounds whilst your journal?
What am I feeling?
Before thinking about your tinnitus, check in with you.
What emotions are here today?
You might feel frustrated, calm, tired, hopeful, overwhelmed, content, worried or a mixture of things.
Try not to judge the feeling or talk yourself out of it. Just name it.
How is tinnitus showing up for me today?
This isn't just about “How loud is it?”
Think about the bigger picture.
How noticeable does it feel today? How is it affecting your mood? Has it changed what you feel like doing? Are you giving your tinnitus more attention than usual?
What's taking up the most space in my mind?
Sometimes tinnitus isn't the only thing weighing on us.
Maybe there's something you've been worrying about. Something someone said. Something you're putting off. Something you're excited about.
Let it all out.
Don't worry about making it neat or making sense.
What do I need today?
This is your chance to forget about what you “should” be doing for a moment.
Ask yourself:
What would actually feel helpful right now?
Maybe you need rest. A distraction. Some fresh air. Connection with someone you love. A bit of quiet. Something fun. Reassurance. Or simply permission to have a difficult day.
What's one small thing I can do for myself?
It doesn't need to be productive. It doesn't need to improve your tinnitus. And, it definitely doesn't need to change your whole day.
Just one small thing that might make today feel a tiny bit better.
A cup of tea. Going outside. Calling someone. Watching your favourite programme. Putting your phone down. Doing something creative. Having an early night.
Enjoyed this exercise?
If you’ve enjoyed spending a little time journaling, you might like being part of The Tinnitus Journaling Club.
We get together online via Zoom to work through gentle journaling exercises, reflect and chat with others who understand what it’s like to live with tinnitus.
Everyone in the Club has tinnitus, so you don't have to explain yourself or worry about being misunderstood. It’s simply a friendly space to take some time for yourself, share if you want to, and know that you're not doing it alone.