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Living
with
Stress
and
Tinnitus
By Barry Keate
Stress
is a natural response to many of life's challenges
and can result from both positive and negative experiences.
Anything from a wedding, to a new job, or an illness
can produce stress. In response to a stressful or
threatening situation, chemical changes occur which,
in turn, cause physical changes in our body. Blood
vessels constrict, reducing circulation, and heart
rate, breathing and blood pressure increase. When
the situation is resolved the body returns to its
normal functioning levels.
With
tinnitus, the body often reacts as if it is being
threatened. When the tinnitus is constant and prolonged,
the physical responses such as anxiety, depression
and insomnia can aggravate the tinnitus. Prolonged
stress will make the tinnitus noises much louder than
they would be in a relaxed state.
It
is very important that people suffering from tinnitus
learn to reduce stress levels as part of their recovery.
The following suggestions are based on recommendations
from the American Tinnitus Association. All of these
suggestions may be used in combination with other
treatment methods such as masking, Tinnitus Retraining
Therapy, and/or the Arches Tinnitus Formulas.
Cognitive
Therapy
Cognitive
therapy is a kind of counseling that is based on treating
a patient's emotional reaction to tinnitus rather
than the tinnitus itself. It is designed to change
the perception of tinnitus and identify and reduce
negative behaviors and thought patterns. Counseling
programs are individually designed for patients in
consultation with the therapist.
Biofeedback
Biofeedback is a relaxation technique that teaches
people to control certain automatic body functions
such as pulse and brainwave activity. The goal is
to help people effectively cope with stressful situations,
not by reducing the stress but by reducing the body's
physical reaction to it.
Biofeedback instruments have electrodes that attach
to the forehead and neck and measure such things as
skin temperature, muscle contractions and heart rate.
These measurements are electronically converted into
blinking lights or audible beeps so patients can see
or hear their heart rate, temperature, etc. Patients
are taught to relax while they are connected. When
they are successful at relaxing they hear slower beeps
or see less frequent blinking lights. Eventually,
patients learn to control their physical tension without
using the device.
Hypnotherapy
Hypnosis
is a procedure in which a hypnotist suggests changes
in thought, feelings, perceptions or behavior to the
person being hypnotized. The goal is to create an
external focus, such as thinking about a relaxing
situation, to redirect the person's attention away
from the tinnitus. The hypnotic state is not like
being asleep; in fact it is more like being hyper-alert.
Brain waves are as active during hypnosis as they
are during full wakefulness.
Tinnitus
patients benefit greatly from the deep relaxation
afforded by one-on-one hypnosis. They can also be
easily trained to perform self-hypnosis which can
accomplish the same goal.
Stress
Reduction Ideas
-
Learn to relax.
Progressive relaxation is one way to naturally
relax the body. By tensing and untensing muscles
throughout the body, you can induce a thorough
state of complete body relaxation. This will not
make the tinnitus disappear but it will help greatly
in making you feel calmer, sleep better and be
equipped to handle the stress without worsening
the tinnitus.
Here is one method of progressive relaxation:
-
Sit in a comfortable chair with eyes closed,
arms on the armrest, palms down.
- Breathe
deeply and slowly a few times.
- Tighten
each of the following muscles for 5 seconds,
then release for 30 seconds:
-Clench both fists, then release.
-Press your back against the chair, then release.
-Tighten your abdomen, then release.
-Tighten your jaw, then release.
-
Focus
on other muscles, one at a time, then tighten
and release each one. Many books have been written
about relaxation. You Must Relax by Edmund Jacobson
and The Relaxation Response by Herbert Benson
are two excellent books.
-
Breathe
Deep
Abdominal breathing is a natural relaxant. To
do this, lead with your waist as you breathe in.
Breathe in through your nose to the count of eight,
slowly filling the diaphragm. Hold for the count
of four then exhale slowly through the mouth to
the count of eight. Repeat at least five times.
-
Exercise
several times a week 
Take a walk, swim, play tennis or golf. Whatever
kind of exercise you enjoy will make you feel
stronger and is a great way to work off stress
and anxiety. If the exercise involves exposure
to loud sound, remember to protect your ears with
earplugs or ear muffs. Some individuals say that
exertion makes their tinnitus louder, however
only temporarily.
-
Move
T'ai Chi and yoga are two body movement disciplines
that require you to slowly move, breathe and stretch
at the same time. These activities can relax tight
muscles and improve circulation. They are an excellent
way to relax and firm up. Classes, videos, and
books are available for all ages and physical
abilities.
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Sleep
Many people with tinnitus have trouble sleeping.
Sleep is absolutely essential to keep your body
fit and relaxed. We advocate nearly anything that
will help people get a good night's sleep. Make
sure your bed is comfortable, use a tabletop environmental
sound machine and don't ingest anything in the
evening that will keep you awake. There are many
relaxing teas on the market that will aid sleep.
Melatonin and Kava Kava may be helpful.
-
Take
Arches Tinnitus Formulas
Arches Tinnitus Relief Formula®, Tinnitus
Stress Formula and Tinnitus B-12 Formula
will all be helpful in relaxing the body. Two
of the ingredients found in our Relief Formula,
ginkgo and zinc, have been clinically proven to
reduce tinnitus symptoms and can be used with
any of the above techniques. For more information,
visit our website at www.tinnitusformula.com
or call us toll-free at 800-486-1237.
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