Tinnitus: techniques to learn how to forget noise

Buzzing, whistling, tinnitus are annoying sounds that only you can hear. Failing to eliminate them completely, sound or behavioral therapy, osteopathy or sophrology allow us to deal with them so that we are no longer bothered on a daily basis.

Namely: with the exception of cognitive-behavioral therapies conducted by a psychiatrist, which is quite rare, these methods are not covered by the Social Security. The mutual insurance companies sometimes offer packages (sophrology, osteopathy, psychology…).

Sound therapy: masking the noise so that you no longer pay attention to it.

Sound therapies mix tinnitus with a noise that is not perceived as unpleasant.” The tinnitus is still there, but the brain “forgets” about it and eventually stops listening to it”, explains the ENT.

How does it happen?

One listens to a neutral sound like a noise of nature (water, wind…) or an almost inaudible “white noise” close to the intensity of tinnitus at a very low volume, always below the intensity of the tinnitus.

If this is not enough, a hearing care professional can provide a white noise generator to be worn behind the ear (about 500 USD per ear). “In any case, this noise should be listened to for at least four hours a day. It’s safe for the ear as long as the volume is kept very low, which is a prerequisite for success,” notes Dr. Fraysse.

What are the results?

Habituation sound therapy is effective if the stress generated by tinnitus is not too great and if there is no hearing loss.

Osteopathy, chiropractic: being manipulated to reduce tension

“Some tinnitus, known as somatosensory tinnitus, is related to excessive tension in the face, neck and jaws,” says Dr. Rodd.

It can also be induced by cervical stiffness, for example, as a result of a mini-rabbit bump. They usually occur on one side only, intermittently, especially when the head is moved in certain positions, and are accompanied by headaches or neck pain.

How does it happen?

Through gentle pressure and manipulation in the cervical and jaw area, the osteopath or chiropractor unblocks the tension near the ear. An average of three sessions are necessary. Count 40 to 80 € per session, depending on the region and the practitioner.

What are the results?

It is effective if the tinnitus is only related to these mechanical tensions. An ENT check-up must confirm that there is no other cause (hearing loss or disease).

Relaxation/Sophrology to break the vicious circle of stress and tinnitus.

“The more you focus your attention on tinnitus, the greater the risk of generating negative emotions, which intensify your perception. The aim of sophrology is to interrupt this infernal circle”, explains Claire Sarzaud, sophrologist and author of En finir avec le stress des acouphènes (ed. Eyrolles).

How does it work?

The specialist advises three to six sessions (from 60 to 90 USD depending on the region). After expressing your feelings, you work on stress and emotion management through dynamic relaxation and visualization exercises. A few examples.

Breathe in through the nose by inflating the belly. Holding one’s breath by contracting all the muscles of the body, then blow through the mouth with the mental intention of evacuating all tensions. Relax all the muscles that are being used. Imagine mentally a place where you feel particularly well in order to recharge your batteries.

What are the benefits?

Sophrology is effective if the focus on tinnitus is important, generating stress and irritability, and if these tools are integrated as often as possible into daily life.

To contact a sophrologist specialized in the management of tinnitus: consult the site sophrology and tinnitus proximity network.

CBT: Deconditioning if tinnitus really ruins life

“People who are very embarrassed by their tinnitus often associate it with negative ideas such as “I’m going to go deaf”,” says Sylvie Zader. The objective of behavioral and cognitive therapies (CBT) is first to explain the mechanism of tinnitus and then to identify the ideas and automatisms that sustain it in order to find parries.

How does it work?

It usually takes 5 to 12 sessions, with a therapist trained in CBT, first individually and then in a group.

The proposed exercises aim to change the beliefs about tinnitus: for example, “I can manage not to hear it anymore” rather than “it’s only going to get worse”; as well as how to react when it bothers us: for example, using relaxation methods instead of fleeing noisy places.

From 50 to 100 USD per individual session, from 30 to 50 USD per group session.

What are the results?

CBT is effective if the tinnitus causes severe anxiety, anxiety, depression, anxiety, anxiety, anxiety, anxiety, anxiety, anxiety.