Stress levels across the world are running high as we navigate a global pandemic and civil unrest. This can majorly impact people suffering from tinnitus for whom stress is one of their triggers. Many have unfortunately found themselves in a stress-tinnitus loop, where increased stress leads to increased tinnitus and vice versa. Below are some stress management tips that may help alleviate tinnitus symptoms.
Practicing mindfulness is a well-researched method for managing stress and anxiety, and one way to do so is through breathing exercises. While there are many strategies and ways to approach breathing exercises, we will focus on the Quick Coherence breathing technique.
The practice takes just two simple steps:
- Focus your attention on your heart. Imagine your breath flowing in and out of your chest, taking the time to breathe a little slower and more deeply than usual. Try inhaling for five seconds then exhaling for five seconds.
- Try to experience a regenerative feeling. Such feelings include appreciation, care, love and gratitude. It may help to picture a loved one, pet, special place or proud accomplishment.
Change Your News Diet
Many people pride themselves on being “news junkies” and keeping up on current events, but it times of turmoil, it’s important to remember to take a step back from time to time.
Overloading on news about coronavirus or police violence can cause intense stress and anxiety. If you find that you’re feeling more stressed and are experiencing more tinnitus after consuming news reports, consider taking a break.
This does not mean you shouldn’t stay informed, but it does mean you should try to limit your exposure by cutting back on the number of times or the number of hours you spend watching/reading the news.
When we’re stressed, it becomes easy to neglect ourselves. Be sure to stay healthy by drinking water, eating a healthy diet, getting enough sleep and exercising regularly. When your body is not functioning as it should, it’s easier to become bogged down by stress and anxiety.
You should also take some time for self-care in whatever form that means for you. For some people, this looks like taking a bath while drinking a glass of wine. For others, it means going for a bike ride and spending time in nature. Do what you need to do to relax and unwind whenever you begin to feel stressed.
For more tinnitus management techniques or to schedule an appointment, contact the experts at CENTA Medical Group today.