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.
Not sure if you need to see someone? See when to seek professional help →
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