Tinnitus Support Tools
Gentle, Practical Skills for Difficult Tinnitus Moments
Designed by an audiologist and coach specializing in tinnitus support
- Your provider shared these tools to support you between visits
- Different moments call for different tools
- Choose what fits best right now
If your tinnitus feels stressful.......
Try a Grounding Soles Meditation.
This grounding practice helps bring your attention out of your thoughts and back into the present moment.
By focusing on the sensation of your feet and the steadiness of the ground beneath you, you give your mind a stable and supportive place to rest.
When tinnitus or anxious thoughts pull your attention upward, returning your attention to your feet can help you feel more anchored, supported, and present in the moment.
If your thoughts are spiraling........
Try unhooking from the thought.
You are not your thoughts. But it is so easy to feel that way.
This short meditation practice helps you step back from thoughts rather than getting pulled into them.
When tinnitus is present, thoughts and emotions can quickly take over your attention. Instead of following each thought with engagement and acceptance; you can learn to unhook from them.
In this meditation you learn to notice it, place it on a leaf, and let it move on.
The goal isn’t to stop thinking.
It’s to create space between you and the thought.
As you watch thoughts come and go, you begin to experience yourself as the observer and not the thought itself.
If your brain is telling you stories about your tinnitus......
You have permission to not believe everything you think!
When tinnitus feels more intrusive, the brain often starts telling stories. The brain does a fantastic job of weaving a good tale. It might tell you….
“This will get worse.”
“I won’t be able to sleep.”
“I can’t handle this.”
These thoughts can feel convincing, especially when you’re already tired, stressed, or uncomfortable. The mind is trying to make sense of the sound and protect you by predicting what might happen next.
The brain is a prediction machine, not a truth machine.
But these are still just thoughts, not facts. They are suggestions and not mandates. They are also not permanent.
You don’t have to argue with them, push them away, or prove them wrong.
You can simply notice them for what they are, a mental prediction or suggestion, and let them pass.
The permission slip is a gentle reminder that you don’t have to believe everything your mind tells you about tinnitus.
If nights are the hardest.......
Try this Sleep Guide.
When tinnitus feels more intrusive at night, it’s common for the mind and body to become more alert.
These tools focus on reducing that alertness, supporting your nervous system, and shifting the goal from forcing sleep to allowing rest.
- From the use of gentle sound, cognitive shuffling techniques, to using your breath to help settle your body, this guide offers practical ways to settle and let sleep follow.
- The short meditation is a gentle reminder that rest is still supportive, even when sleep is hard.
If you’d like more structured support, click below to learn more.