with Caris Lount
Are you new to tinnitus?
When tinnitus first appears, especially if it comes on suddenly, it can feel overwhelming and frightening.
You might be experiencing a swirl of confusion, anxiety and a sense of losing control. You may have lots of questions, and your mind might be constantly checking the sound and wondering what it means.
If that's where you are right now, you're not alone.
There isn't one exact way to experience tinnitus, and there isn't a set timeline that everyone follows. But there are things you can do to understand what's happening, look after yourself and gradually find your own way forward.
Your Essential First Steps
Before anything else, make sure you have the right information and support.
If your tinnitus is new or persistent, it's a good idea to speak to a healthcare professional. Your GP or an appropriate hearing professional can look at your symptoms, check your hearing and advise whether you need any further assessment.
A hearing assessment can also be helpful because tinnitus can occur alongside hearing loss, sometimes without you realising that your hearing has changed.
You may be tempted to search the internet for answers to every new sensation or change in your tinnitus. Try to stick to reliable, professional sources of information where you can.
Understanding tinnitus can help you feel less in the dark, but you don't need to become an expert on tinnitus overnight.
When should you seek medical advice?
Before anything else, make sure you have the right information and support.
Most tinnitus isn't a sign of anything serious, but some symptoms need prompt medical attention.
Seek urgent medical advice if your tinnitus beats in time with your pulse.
Go to A&E or call 999 if you have tinnitus following a head injury, or if it occurs alongside sudden hearing loss, facial weakness or vertigo.
If you're unsure what to do, contact the NHS for advice.
What can you actually do about tinnitus?
Once you've got the appropriate information and support, you might be wondering:
“Okay... what can I do when the tinnitus is really noticeable?”
There isn't one magic trick that works for everyone. It can be about finding little things that make your day feel more manageable.
1. Don't feel like you have to sit in silence
Some people find gentle background sound helpful, particularly when tinnitus feels very noticeable. This could be music, nature sounds, the radio, a podcast or simply the sounds of everyday life.
You don't need to find the perfect sound. Experiment and see what feels comfortable for you.
2. Look after your sleep
Tinnitus can feel particularly intrusive when you're tired and lying in a quiet room.
A consistent bedtime routine, some gentle background sound and finding ways to relax before bed may help make nights feel a little easier.
3. Give your mind something else to do
When something feels threatening or unfamiliar, it's natural to keep checking it.
Try making space for the things that already make up your life, hobbies, conversations, getting outside, cooking, watching something you enjoy or simply spending time with people you love.
You don't have to wait for your tinnitus to disappear before you start living your life again.
Why The Tinnitus Journaling Club?
You don't have to figure out the emotional side of tinnitus on your own.
The Tinnitus Journaling Club is an online community for people living with tinnitus, created by me, Caris Lount, someone who lives with tinnitus too.
We meet twice a month via Zoom for gentle journaling exercises, reflection and conversation. We talk about the realities of living with tinnitus, share experiences and make time to look after ourselves.
And importantly... Everyone in the Club has tinnitus.
You don't have to explain what tinnitus feels like. You don't have to pretend you're having a good day. And you don't have to share anything you're not comfortable sharing. You can simply come along, listen, journal, chat and take whatever feels useful to you.