Do you experience Tinnitus?
Tinnitus is the perception of sound without an external sound source. The sound may be experienced as ringing, hissing, buzzing, humming, or pulsing, and may be constant or come and go.
Common types of tinnitus sounds include:
High-pitched ringing
Hissing, like “wind”
Low-frequency humming
Pulsing sound (in time with your heartbeat)
Crackling or clicking
Common causes may include:
Hearing loss (due to ageing or noise exposure)
Exposure to loud noise
Ear infection or blockage (e.g. earwax)
Jaw or neck tension
Stress and lack of sleep
Side effects of certain medications
Is tinnitus dangerous?
Tinnitus is generally not dangerous, but it can be very bothersome. Certain types – particularly unilateral or pulsatile tinnitus – should be assessed by a doctor.
How can tinnitus develop in the brain?
A change occurs in the signals coming from the ear
When something affects hearing – such as hearing loss, noise exposure, inflammation, earwax, or problems in the middle ear – the brain receives less information from certain frequencies.
This means that the nerves that normally receive steady sound signals suddenly receive weaker or irregular signals.
The brain compensates by “turning up the volume”
The brain prefers stable, clear sensory input.
When it detects that certain frequencies have become weaker, it responds by:
increasing sensitivity
amplifying nerve signals
making the auditory system more “alert”
This is known as central gain.
The problem is that when you turn up the volume on a system with a weak signal, you also get more noise.
The brain begins to interpret internal activity as sound
When nerve cells become overactive, this can result in:
spontaneous neural firing (nerves sending signals without an external sound)
synchronized activity (nerve cells firing in sync)
increased activity in the auditory centres of the brain
The brain interprets this internal activity as an actual sound → tinnitus.
Why doesn’t tinnitus go away?
Once tinnitus has been present for a while, it can become connected to:
the attention system (you notice it)
emotional centres such as the amygdala (anxiety, stress, irritation)
memory and expectation (the brain begins to “look” for it)
This creates a self-reinforcing cycle.
Tinnitus habituation is about breaking this cycle.
What is tinnitus habituation?
Tinnitus habituation means that the brain gets used to the tinnitus, so that the sound feels less bothersome and is often less noticeable. It is not about eliminating tinnitus, but about reducing the brain’s response to the sound.
Habituation typically involves:
Sound therapy
Background sounds, nature sounds, white noise, sound generators, or hearing aids can be used to:
make tinnitus less dominant
reduce the contrast between silence and sound
train the brain to react less strongly
When hearing loss is present, hearing aids can restore normal auditory stimulation → potentially reducing tinnitus significantly
Information and counselling
Understanding the mechanisms behind tinnitus can reduce anxiety, stress, and overthinking – and this alone can often significantly reduce how bothersome tinnitus feels.
Cognitive behavioural therapy (CBT)
CBT focuses on:
worry and stress
negative thoughts
sleep problems
CBT has well-documented effects in reducing tinnitus-related distress.
Stress reduction and relaxation
Stress can make tinnitus feel stronger. Relaxation techniques, breathing exercises, mindfulness, and muscle relaxation are commonly used.
What is the goal?
For tinnitus to:
be perceived less often
seem less intense
become less bothersome
no longer cause stress or anxiety
no longer interfere with sleep or everyday life
For many people, tinnitus eventually becomes insignificant or barely noticeable when habituation is successful.
What can you personally do to reduce the impact of tinnitus?
Use background sounds
Tinnitus is often most noticeable when it is quiet.
You can try:
nature sounds
rain sounds
a fan
soft music
sound apps
The purpose is to:
reduce the contrast between silence and tinnitus
“teach” the brain to stop monitoring the sound
Reduce stress and tension
Stress activates the brain’s alarm system → tinnitus can seem stronger.
Effective methods include:
breathing techniques (4–7–8 breathing, box breathing)
progressive muscle relaxation
mindfulness
calming evening routines
Just 10–15 minutes a day can make a significant difference.
Use hearing aids if you have hearing loss
This is one of the best-documented treatment options for tinnitus.
Why?
more natural sound → the brain does not need to “turn up the volume”
less central gain
less focus on internal noise
Cognitive coping (CBT principles)
Not to “think the sound away,” but to reduce how you respond to it.
Examples:
practice not scanning for tinnitus
notice when you hear it without judging it
actively shift your focus using small mental exercises
Research shows that this can reduce tinnitus-related distress by 30–60%.
Reduce muscle tension
Neck and jaw tension can make tinnitus feel stronger.
Try:
warming cream or a warm shower
slow neck movements
jaw exercises
muscle relaxation
Avoid complete silence at night
Use a gentle background sound when you are going to sleep.
Silence = tinnitus becomes more noticeable → poorer sleep → tinnitus becomes more noticeable.
A useful aid is a sound pillow and sound generator for nighttime use.
Sleep and lifestyle
Good-quality sleep can significantly reduce the impact of tinnitus.
Avoid:
too much caffeine late in the day
loud noise
prolonged stress
excessive silence
Accept the sound as harmless
This does not mean “accepting that it is there,” but accepting that it is not dangerous.
When the brain stops interpreting tinnitus as a threat, the sound can gradually become less noticeable and less bothersome.
This is the core of habituation.
We recommend and offer tinnitus assessments to help you get off to a good start with tinnitus habituation.
At AudioPlus, we conduct tinnitus assessments to help you get started with tinnitus habituation. Audiologist and tinnitus therapist Jorid Løkken has formal postgraduate training in the field and extensive experience conducting tinnitus assessments and habituation therapy.
A tinnitus assessment includes the following:
A tinnitus assessment is a systematic evaluation designed to understand how tinnitus affects an individual and which factors may be contributing to the symptoms. The aim is to gain a comprehensive understanding of the situation so that the appropriate treatment or follow-up can be selected.
1. Consultation and medical history
When did the tinnitus begin?
How would you describe the sound (ringing, hissing, pulsing, etc.)?
What makes it worse or better?
How does it affect sleep, concentration, mood, and quality of life?
2. Hearing assessments
Audiometry (hearing test)
3. Assessment of stress, mental health, and life situation
Tinnitus can be aggravated by stress, anxiety, sleep problems, or life circumstances, so these factors are often assessed.
4. Questionnaires
A commonly used questionnaire is:
Tinnitus Handicap Inventory (THI)
These provide a measure of how bothersome the tinnitus is.
5. Planning further measures
Following the assessment, you may receive:
Advice and guidance
Hearing-related technical aids
Sound therapy
Cognitive therapy or coping-based interventions
Do you need a tinnitus assessment?
Contact us by phone at 990 99 779 or via https://www.audioplus.no/bestill-time.
The tinnitus assessment must be carried out in person at one of our clinics, while parts of the tinnitus habituation process can also be conducted via a Teams consultation.
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