Tinnitus self-help

If you have ringing or buzzing (tinnitus), these steps help many people while you decide what to do next.

Add gentle background sound (a fan, soft music, nature sounds) so the tinnitus stands out less — especially when falling asleep.
Protect your sleep and manage stress — tiredness and stress make tinnitus feel worse.
Relaxation and CBT-based approaches have the strongest evidence for reducing tinnitus distress, as reflected in NICE guidance (NG155, 2020).
If hearing loss is present, treating it often reduces tinnitus too.

Wondering where you stand?

Try our free 4-minute online hearing check, or book a full assessment with our audiologist.