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