Tinnitus, a ringing or buzzing in the ears, affects 10 to 25% of adults. If you’ve been living with tinnitus for a while, you may have noticed that its severity ebbs and flows. Different people have different things that can cause a flare-up, but one common trigger is stress.
What’s the Relationship Between Stress and Tinnitus?
Stress isn’t just an emotional response. It affects your body. A 2023 study found that psychosocial stress has the same likelihood of causing and worsening tinnitus as work-related noise exposure, and that emotional stress can worsen pre-existing tinnitus, making it a good measurement of how severe a patient’s tinnitus is.
The study offered several theories to explain the connection between tinnitus and stress, including but not limited to changes in the ear and the involvement of the body’s stress-regulating systems, including the HPT axis, which manages metabolism and responds to stress, the HPA axis, which governs the stress response and the autonomic nervous system, which controls unconscious bodily functions. While the researchers suggest the need for further study, the correlation between stress and tinnitus is strong.
If you’ve noticed your tinnitus flaring after a holiday shopping trip or a busy family gathering, you’re not alone. The good news is that small, intentional strategies can help reduce stress and protect your ears.
Practical Tips to Ease Tinnitus During the Holidays
To prevent a holiday tinnitus flare-up, try the following stress relief ideas:
- Get enough sleep. The holidays are filled with late nights, rich food and a few specialty cocktails—all of which can disrupt your sleep. As you get overtired, you’re more likely to feel stressed. Stick to a steady bedtime every night, even on the weekends.
- Set a spending limit. Buying a turkey for Thanksgiving, seasonal treats from Crosby Bakery and gifts for your loved ones can add up to a hefty bill. If you’re feeling stressed about your spending, write out a list of your expected expenses and look for ways you can save money. Making your gifts, sharing the load for holiday meal purchases and scouring for coupons can all relieve a little of that money stress.
- Schedule breaks in your calendar. It’s easy to overcommit during the holidays. Block off small, guilt-free periods in your schedule just for yourself. Reading a book, listening to soothing music or walking outside can reduce stress.
Managing Tinnitus Year-Round
While these strategies are helpful during the holidays, consistent care is key for managing tinnitus all year. Sound therapy or professional counseling can make a meaningful difference in your comfort and quality of life.
Contact Massachusetts Hearing Group today to discuss your tinnitus management options with one of our trusted specialists.