3 Easy Tips for Effective Management
Discover the secrets to “Managing Tinnitus Spikes effectively” with three easy tips. Identify triggers, reduce reactivity, and harness the power of acceptance and commitment therapy to regain control and find relief from tinnitus symptoms.
Welcome to this informative video on mastering your tinnitus spikes. Tinnitus spikes can be challenging to navigate, especially when they last longer or occur more frequently than usual. As a professional tinnitus coach, I understand the difficulties associated with these periods. In this video, I will share three effective strategies and tools to help you manage tinnitus spikes and regain control over your symptoms.
To effectively manage tinnitus spikes, it’s crucial to identify the triggers that cause them. I encourage you to utilize the Tinnitus Spike Survey, which you can find on my Patreon page. This survey will help you analyze and pinpoint the factors contributing to your tinnitus spikes. Triggers can include changes in diet, sleep disturbances, stressful situations, or even the consumption of substances like coffee and alcohol. Recognizing these influences will provide valuable insights into managing and preventing future spikes.
Reacting with self-pity, self-doubt, or blame when experiencing a tinnitus spike is counterproductive. These reactions increase emotional reactivity in the brain, leading to heightened anxiety and stress. Consequently, the activity in your auditory cortex intensifies, making your tinnitus appear louder. To weather the storm during a tinnitus spike, it’s essential to minimize reactivity. This can be achieved through general mindfulness practices or by focusing on a comfortable sound, rather than attempting to mask the tinnitus itself. By redirecting your attention, you can reduce anxiety and diminish the perceived intensity of your tinnitus.
Tools of Acceptance and Commitment Therapy:
Utilizing tools from acceptance and commitment therapy can be highly beneficial in managing tinnitus spikes. Embracing the emotions associated with a spike and allowing them to flow through your body promotes a sense of acceptance. This process, known as “emotion energy in motion,” sends a signal to your brain that there is no imminent danger, reducing the fight-or-flight response triggered by emotional reactivity. By minimizing emotional reactions, you conserve energy and enhance the likelihood of your tinnitus returning to baseline levels. To learn more about acceptance and commitment therapy and its role in tinnitus management, refer to my Tinnitus Emergency Guide available on my website.