Tinnitus is common. It can affect people of all ages, including children. You may be more likely to get tinnitus if you:

• Have hearing loss
• Work in noisy places
• Have ear infections or earwax build-up
• Feel anxious or stressed
• Have had head or neck injuries

Natural habituation to tinnitus

Many people find that over time, their awareness of tinnitus naturally reduces, a process known as habituation. This means the brain gradually learns to filter out the sound of tinnitus, making it less noticeable and less bothersome in daily life. Habituation can happen without any specific treatment, especially when stress is managed and attention is directed away from the sound. For most individuals, this process occurs gradually and leads to a significant improvement in quality of life.

Currently there is no single cure for tinnitus, but many people find ways to manage it better. Options may include:

• Learning about tinnitus and how it affects you
• Using sound therapy or background noise, also known as sound enrichment
• Hearing aids or sound generators
• Relaxation techniques
• Improving sleep habits
• Mindfulness and wellbeing
• Talking therapies, such as counselling

You can discuss these options with your Audiologist or see the tabs below.

Helpful websites

• Follow this link to visit the Tinnitus UK website.
• Follow this link to visit the Take on Tinnitus website.
• Follow this link to visit the ReSound website for information on the ReSound Relief app. This free app offers a combination of sound enrichment, relaxing exercises, meditation and guidance.
• Follow this link to visit the Tinnitus UK website for information on tinnitus management. This page offers a Decision Aid which details options for managing tinnitus.

Support Groups

The Swansea Hard of Hearing Group carry out a free mutual support group for all ages for Swansea and the surrounding area and this includes a tinnitus support group.

This is on: The last Friday of the month, 1:00pm - 2:30pm

Dockside Meeting Room, First Floor, The National Waterfront Museum, Oystermouth Road, Swansea, SA1 3RD.

Follow this link to the Swansea Hard of Hearing and Tinnitus Support Group Facebook page.

Phone: 07974 120996

Tinnitus UK has lots of information about support groups on their website. Follow this link to visit the Tinnitus UK website.

Some people find that everyday sounds feel unusually loud, uncomfortable, painful, or emotionally overwhelming. Two terms you may hear are hyperacusis and misophonia. They are different, although some people may experience features of both. The NHS recognise both as genuine sound sensitivity problems that can affect daily life and wellbeing.

Hyperacusis is often used as an umbrella term to describe altered sound tolerance. The cause of hyperacusis is unknown and more research is needed. Often no specific cause can be identified and it is simply a learnt behaviour that occurs following a difficult life event or sometimes by exposure to a loud or unpleasant noise. Other possible causes include: head injury, noise induced trauma, ear damage from toxins or medication or viral infections.

This can lead to a fear or phobia of loud noise and can result in people anticipating it and wanting to avoid certain situations.

Hyperacusis often (but not always) coincides with tinnitus.

The management of hyperacusis usually involves the treatment of any medical conditions associated with the condition, counselling, and often the use of sound therapy.

Misophonia is a similar condition to hyperacusis but has some differences. Miso - (hatred) phonia (sound) means strong reactions to selective sounds. In misophonia, it is repeating (or patterned sounds) which are intolerable. Individuals with misophonia are set off or triggered by very specific patterned sounds, such as chewing, coughing, pencil tapping, sneezing etc.

What may help?

Support depends on the type of sound sensitivity and how much it is affecting you. This may include:

• assessment and advice
• hearing therapy or coping strategies
• support to build confidence around sound
• onward referral where symptoms are complex or distressing

Self-care

Some people find it helpful to:

• notice which sounds or situations are difficult
• keep a note of triggers or patterns
• avoid becoming over-reliant on ear protection in everyday safe environments

Tinnitus UK notes that overusing ear protection in normal environments can sometimes make sound sensitivity harder to manage.

How our Audiology service can help

Our Audiology service can offer an initial assessment, advice, and signposting to the most appropriate support. Depending on your symptoms, this may include Audiology, ENT, GP, or other services.

Further information

Useful information is available on these websites below:

Follow this link to visit the NHS website for information on hyperacusis.

Follow this link to visit the Tinnitus UK website for information on hyperacusis.

People living in Swansea, Neath, and Port Talbot can access tinnitus support through Swansea Bay UHB Audiology. Depending on your situation, you may be referred by your GP or directed to appropriate local pathways. If you are unsure how to start, your GP practice can advise, or you can contact our audiology service for guidance.

Overview of appointments:

1. Tinnitus telephone triage:

If a tinnitus telephone triage has been arranged for you this appointment will usually take up to fifteen minutes. You will speak to an audiologist over the phone who specialises in tinnitus management and they will ask you questions about your hearing and tinnitus, provide you with advice and support and agree any further needs with you. This may include a further face to face appointment in the hospital audiology department if appropriate.

2. Tinnitus and hyperacusis assessment:

An assessment usually occurs face to face in the hospital audiology department and can take about one hour. During this appointment an audiologist who specialises in tinnitus and hearing sensitivity will take a history and complete one or more questionnaires with you. They may also ask you about your hearing and arrange for you to have a hearing assessment if this has not already been completed. Once the assessment is complete the audiologist will talk about the management options available and appropriate for you. You will also be provided with information about tinnitus or hyperacusis and be given the details of other organisations which may be able to provide you with further information and advice. Once you have decided your preferred options the audiologist will create a management plan, which will include achievable goals and agreed actions. Unless declined or not appropriate, you will be offered the option of a follow-up appointment a few weeks after your assessment.

Need to know where your appointment is? Follow this link to the 'How to find the Audiology Services' page on the SBUHB website for directions. 

Sound enrichment uses gentle background noise to reduce the focus on tinnitus. Examples include:

• Nature sounds (rain, ocean waves)
• White noise machines
• Soft music or audiobooks

You can use sound enrichment during the day or night. Sounds can be played via a speaker, TV, radio, smartphone/ tablet or computer. Additionally, sleep bands or under pillow speakers can be used if using sound enrichment to help with sleep.

GN ReSound Relief app

GN ReSound Relief is a free mobile phone application which provides access the above sound enrichment sounds, relaxation exercises, meditation guidance and can be installed on most smartphones.

Follow this link to the GN ReSound website for more information about the Relief app.

Some people find that wearing a device on the ears helps manage their tinnitus, such as wearable sound generators play soft sounds in your ear. These can help distract your brain from the tinnitus, which may make tinnitus less noticeable.

Hearing aids may help if you also have hearing loss. They can make other sounds louder, which may make tinnitus less noticeable. Some hearing aids can also have the sound generator feature and is known as a combination device.

Please speak to your audiologist if you would like further advice on the above.

Stress can make tinnitus feel louder or more annoying. Learning to relax may help reduce its impact. Below are some useful techniques you can try:

Breathing exercise:

• Sit comfortably
• Breathe in slowly through your nose for 4 seconds
• Hold your breath for 2 seconds
• Breathe out slowly through your mouth for 6 seconds
• Repeat for a few minutes

Progressive muscle relaxation:

• Tense one muscle group at a time (for example, your shoulders), hold for 5 seconds, then relax.
• Move through your body—arms, legs, face, one group at a time

Mindfulness:

Mindfulness can help make tinnitus less intrusive and improve wellbeing. Mindfulness is a type of meditation that helps you pay attention to what you're feeling and experiencing. It has been shown to make tinnitus less noticeable for some people.

Tinnitus can make it harder to sleep. Poor sleep can also make tinnitus seem worse. Good sleep habits can help. These are called "sleep hygiene".

Tips for better sleep:

• Go to bed and get up at the same time each day
• Avoid screens, caffeine, and heavy meals before bed
• Keep your bedroom dark, quiet, and cool in temperature
• Use background sounds (like soft music or white noise) if silence makes tinnitus more prominent

For more information and support on Sleep Hygiene, follow this link to visit the Sleep Charity website.

Talking therapies can help you feel more in control of your tinnitus.

Cognitive Behavioural Therapy (CBT) is one type of talking therapy. CBT helps you:

• Understand how thoughts and feelings affect tinnitus
• Learn ways to change your response to tinnitus
• Reduce stress and improve your quality of life

For more information about CBT please speak to your GP.

For further information and support regarding talking therapies, follow this link to visit the Silver Cloud website. 

Living with tinnitus can be stressful. Anxiety, low mood, or depression can affect some people who have tinnitus. Getting support for your mental health and wellbeing can make a big difference.

A course run by Public Health Wales, ‘ACTivate Your Life ’ is a free course designed to help you improve your mental health and wellbeing. Follow this link to visit the Public Health Wales website for information on the ACTivate Your Life.

Urgent mental health support

If you live in Swansea or Neath Port Talbot and need urgent support with mental health issues, you can now call a team of mental health professionals for free, day or night. by calling: 111 and pressing option 2.

There is evidence to suggest that some women will start to notice tinnitus around the time of menopause. This is thought to be due changes in hormone levels.

For menopause support, follow this link to visit the Age Cymru website. This will have information regarding support groups within the Swansea Bay area.

Some people start to notice tinnitus after retiring from their work. This might be due to changes in routine, more quiet time, or feeling stressed during this life change.

For support and advice regarding retirement, follow this link to the Age Cymru website.

For further information and support regarding your tinnitus, follow this link to the Tinnitus UK website.

The Tinnitus UK Support Team also provide information, advice and emotional support to people living with tinnitus and can be contacted:

Phone: 0800 018 0527 Monday - Friday 10am - 4pm.

Text: 07537 416841.

Email: helpline@tinnitus.org.uk