Habituating well, 4 months in. The key things I have learnt

Hi all. I have had bilateral tinnitus, with no known cause, since Jan this year. Diagnosed by ENT and audiologist etc. Been a rough ride and catapulted into depression and anxiety, wasn't eating or sleeping for a couple of weeks.....but I have, in the last few weeks, been what I believe to be habituating very well. T doesn't upset me like it used to, I enjoy life, I hear it most of the time, but its OK. It really is. nd because it's OK, I forget. I forget I have it, which means I don't notice it. I wanted to share what I have learnt, as I'm passionate about acceptance of T rather than avoidance / seeking a cure.

1) It has not 'gone', and I have accepted it will probably never 'go' - but I, and you, can live very comfortably, in fact very happily, side by side with it

2) CBT is key. Put aside any of your beliefs and try it. I would highly, highly recommend the CBT course by Debbie Featherstone, it's online and allows you to work at your own pace. This incorporates education and relaxation. It addresses your cognitive distortions, all the things you think T is ('dreaded, terrible' debilitating, hideous') - it is not - and by using this language, you are not helping your brain to make the changes it needs to, in order to live well with T.

3) Ironically, forums like this, can often add extra stressors, even if you are seeking support (which is great), do know when to stop, log-off, and spend your time doing something else entirely non T related. All you are doing is triggering your stress system internally. I will post this, and log off for a while, get some lunch, do some relaxation and appreciate being alive.

4) Exercise. Move. See the sights, swim, cycle, walk, yoga, stretch, dance around the house, weight lift, just try it for a 2 week period and see how you feel.

5) Relaxation. Your limbic system needs to calm down in order to get the benefits of all the above. This is key. This doesn't have to be locking yourself away for hours. Just focusing on your breath, counting to 10 and back down again, 6 times a day over a few weeks will help. (reference to the Debbie Featherstone course I mentioned)

6) ABOVE ALL - Do things you used to do. Go to gigs, go for a drink (in moderation of course), go for breakfast, live your life. Book a holiday, a day out, see a friend, go to the library, get a coffee, read the paper, plant some seeds. You only get one life and there is ONLY NOW.

I am under no illusion that this is going to be a lifelong management strategy, but by integrating the above into my life, I WILL be fine.

I wish you the best of luck and lot's of positive vibes.

Sarah

[TinnitusUKPat Partner]

Sarah - that's awesome news. Well done and thank you for a post which sums up the habituation journey really well.👍

[Happyrosie]

Thanks so much for this Sarah. You give heart to the many who will read this.

[doglover1973]

Hi Hidden Good for you! It's great news you've habituated so well. The only thing I would say is it might be easier to habituate if you have good hearing and/or good health.. Not everyone will get there quite so quickly and no one should be discouraged if it takes a little longer . You keep up the good work!

[rabbits65]

Very well done indeed !!! Maybe who knows you can become a teacher / counsellor . Your brilliant. 😃 😃 🌲 🌸

[MOLKO1972]

I absolutely love this!!! Reading this kind of stuff makes me happy! 💪💯👍😀

[AgedCrone]

It is so refreshing to read of someone who can manage to overcome any serious condition & can accept & be optimistic about the future, rather than fighting it…..I am at the beginning of my Tinnitus journey & I agree with you 100%… ..sometimes health forums are not the place for the newly diagnosed……too much “what if that happens to me” before you have managed to accept that you will cope & you will find there is a life out there to be enjoyed.

[Threeminuteboy]

Great positive post Sarah , sounds like your doing well , my T has been with me longer and has been brutal at times but i think i'm heading in the same direction with it as you have. CBT and mind over matter does work .

[LyraLilly]

Hi Sarah, thanks for such a positive and supportive post. Wish you well for your life with TAll the best

M

[Hidden]

Thank you all for your comments - I am glad my post can give people encouragement. And with that, I am going to delete my account and continue to practice what I preach. I may log back on in a few months and post again. I send every body the very best and encouragement that it really does get better. x

[Harrier58]

Hi Sarah, that's so good to hear - you have rejoined life and battled through. I have had tinnitus last couple of months and feel suicidal and isolated and am not coping. It's so positive to read your story of hope. I will look at the CBT course.

[mmmgggsss]

I have had it for about 2 years and I have also totally habitualized to it, in addition it has also diminished in severity, which also helps. I rarely notice it - but I do acknowledge how more severe this may be for some of you....So not only do you get used to it but it can also go away, regardless of what others say including DRs...at the very least it typically varies in severity.

[Pink6-]

This is such an uplifting reply Hidden thank you for posting.

[bantams]

Well done Sarah, everything you say is spot on with trying to habituate to Tinnitus, it took me nearly 2 years as I call it " learn to live with it " Hope a lot of people see your post and take your advice.

👍👍

[CHswim471]

Hi Sarah, It's great to read such a positive and life affirming post, including suggestions for things to try. Thank you.Caroline