In Part 1 of our Relief for Tinnitus Series, we explored the connection of thinking with feelings regarding tinnitus. We concluded that changing your negative thoughts about tinnitus can change your reaction to it.
Why this matters: Tinnitus is a complex phenomenon most effectively treated with multiple therapies. Correcting your negative thoughts is a proven, complementary therapy. It provides relief separately and increases the benefits of hearing aids programmed to treat your tinnitus.
In Part 1 of our series, we introduced you to this therapy by examining 12 common thought errors supported with tinnitus examples.
Changing your thoughts in 8 steps
Remember, awareness of your negative thoughts is the first step. Alone, however, it’s far from a complete approach to changing stubborn thought errors that intensify tinnitus. While you cannot eliminate tinnitus, you can change your feelings about it. The National Center for Rehabilitative Audiology Research (NCRAR) has a proven 8-step plan from doing this. Let’s take a look.
Start here: Download the Changing Thoughts Worksheet. You’ll use it to complete the steps presented below. The worksheet includes examples for each of the 8 steps.
Step 1: Event
Identify what was going on when you started feeling bad about tinnitus. If you can’t remember this event, go to Step 2 and return to Step 1 later.
Step 2: Thoughts
Write down a thought you had before you started feeling bad or upset about your tinnitus. What was the first thought that came to mind? You may have had more than one thought, but pick the one that made you feel the worst.
Step 3: Feelings
For the thought you recorded in Step 2, write down any upsetting feelings you experienced, such as sadness, anger, or anxiety.
Step 4: Evidence for
Examine the thought described in Step 2. Where it says “Evidence for,” write down evidence that the thought in Step 2 is true. Our thoughts often contain some truth, but some have many more errors. Write down what is true about your thought under “Evidence for”
Step 5: Evidence against
Once again, review the thought recorded in Step 2. This time, write down why your thought may not be valid under “Evidence against.” Was one (or more) of the 12 thought errors involved in this thought?
Step 6: New positive thought
Write down a new thought about the event that is more helpful. Creating new positive thoughts takes practice, but this step will become more natural for you. Sometimes it helps to say statements that apply to many things. For example, “I am whole and complete” or “I love and accept myself.”
Make your new positive thoughts:
- Brief
- Easy to remember
- Thoughts you believe are true
- Thoughts that apply to your life
- Helpful
Step 7: Feelings when you think the positive thought
Pay attention to how you feel when you think about your new positive thought instead of the negative one. Do you notice your tinnitus as much? Are you more relaxed (less muscle tension, your posture more easygoing)?
Step 8: Picture yourself in the future
Go back to Step 1 and imagine a time in the future when you might have this negative thought again. Instead of this negative thought, imagine yourself thinking of the new positive thought from Step 6.
Persistent practice improves your perception of tinnitus
At first, this method may feel a bit cumbersome. But like any new procedure, practice has a way of changing this so that it becomes second nature. You’ll discover your special shorthand and become an expert.
Your time and effort following this method is worth it because you’ll feel the benefits and gain control of how you experience tinnitus. Moving from a negative to a positive outlook will lower your stress response to tinnitus and improve your overall health.
In Part 3 of our Relief for Tinnitus Series, we explore the benefits of hearing aids programmed to relieve tinnitus.
Get help for your tinnitus
Treating tinnitus may require a mix of approaches, so where do you start? For expert guidance, schedule a visit with one of our audiologists. They'll help you discover what therapy or combination gives you relief.
