Can stress cause tinnitus? Why the two may be linked
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Explore the potential link between stress and tinnitus and how stress can make tinnitus worse. Plus, 7 effective methods to manage both stress and tinnitus symptoms.
Anyone who’s ever attended a loud concert may be familiar with the ringing in your ears you experience after, but when you can hear a constant ringing, buzzing, or humming in your ears day to day, it could be a sign of tinnitus.
There are many reasons why someone might experience tinnitus, but it turns out that tinnitus and stress are often linked. Research has shown that when we’re under stress, our bodies go into “high alert” mode, which can heighten our senses and make us more aware of sounds, including the annoying sounds of tinnitus.
At the end of a hectic day, the last thing you need is a ramp-up in your tinnitus symptoms, but for many people that’s exactly what happens. Let’s dive into why, and what you can do to manage it.
What is tinnitus?
Tinnitus is a condition where you hear sounds that aren’t made by an external source, like a boom or a buzzing nearby. These sounds might be high or low-pitched, loud or soft, constant, or come and go. Some people describe it as a ringing, while others hear buzzing, hissing, or whistling noises in their ears. Everyone’s experience of tinnitus is different, which is one of the reasons it can be tricky to manage.
In itself, tinnitus isn’t harmful, and a lot of people only get it occasionally after they’ve been in a noisy environment—like the front row at your favorite artist’s concert—before it fades away. But, for others, tinnitus is persistent and can make it hard to concentrate, relax, or sleep, which can be a big downer on your quality of life.
What causes tinnitus?
Sometimes tinnitus is caused by hearing damage from exposure to loud sounds, ear infections, or age-related hearing loss. Other times, it’s linked to issues like high blood pressure or certain medications. Feeling anxious or stressed can mean you notice your tinnitus more, so it becomes harder to ignore.
But in many cases, there’s no clear reason why tinnitus develops, which can make it even more frustrating if you’re experiencing it.
How stress and tinnitus are linked
Stress can contribute to tinnitus, but, annoyingly, tinnitus can also raise stress levels, so you can get stuck in a lose-lose cycle. When this happens, the only way to treat the tinnitus is to simultaneously treat your stress. This could range from practicing more self-care to seeking professional help.
Does stress cause tinnitus?
While stress alone may not directly cause tinnitus, it can certainly contribute to it.
Our bodies react to stress by releasing hormones like cortisol and adrenaline (stress hormones), which can put us in a state of alert. And if you’ve already got tinnitus, studies indicate that this state of alert can increase your sensitivity to the sounds you’re hearing, making tinnitus seem louder or more intrusive.
Research has shown that chronic stress can bring issues with circulation and increase muscle tension—especially in the head, neck, and shoulders—which may impact how we perceive sound. This can cause tinnitus. But don’t panic — here are seven ways to reduce stress hormones naturally.
Does tinnitus increase stress?
Experiencing tinnitus can be stressful, especially when the sounds interfere with your daily life or stop you from falling asleep easily. Tinnitus can be unpredictable or persistent, which can mean you feel tense or on edge a lot, because you never know when it’s going to flare up. And guess what? That can mean more stress.
For some, the sound can become a constant reminder of a health issue, which can lead to even more stress and frustration.
7 mindful ways to manage stress and tinnitus symptoms
The feedback loop between stress and tinnitus can be challenging to break out of, but the secret is addressing both stress and tinnitus at once. Try experimenting with these seven methods and discover what works best for you.
1. Practice relaxation techniques when you feel stressed
Address stress: Deep breathing exercises, progressive muscle relaxation, and guided imagery can all be excellent ways to help lower stress, reduce physical tension, and calm your mind. Learn how to practice progressive muscle relaxation in eight steps.
Tackle tinnitus: Feeling calmer in your body and mind may also give you a break from tinnitus.
Try this: Each morning, take a few minutes to lie down and take slow, deep breaths. As you breathe, tense and release each muscle group from head to toe. You can also practice visualizing a place that brings you peace, closing your eyes, and picturing the surroundings in your head. Doing this helps you create a serene mental space that may keep you more at ease as you go about your day.
2. Try mindfulness meditation when you’re overwhelmed
Address stress: Mindfulness can be powerful when you’re managing stress and help you stay grounded and present in the moment instead of being stuck in a cycle of worrying.
Tackle tinnitus: Mindfulness meditation can also help train your brain to observe tinnitus sounds without becoming focused on them or attaching strong feelings—like irritation—to them.
Try this: Spend 5–10 minutes a day practicing mindfulness meditation and see if that makes a difference in your symptoms.
💙 Ease into mindfulness with our 30-day Mindfulness For Beginners program, led by Jeff Warren.
3. Get your body moving to keep stress at bay
Address stress: Getting exercise is one of the most effective ways to relieve stress, boost your mood, and improve your overall health. Even simple movement exercises—like these seven options—can make a difference.
Tackle tinnitus: Being active can also tire you out, so you fall asleep more easily, which is a bonus if you’re often kept awake by tinnitus.
Try this: If you’re not used to regular exercise, start with short daily walks or gentle stretching, and gradually build up to longer sessions. You might also find an exercise you love, so you’re excited to get active during your week. Try swimming, yoga, dancing, weightlifting, or running to see what you enjoy most.
4. Prioritize sleep hygiene to get more quality sleep
Address stress and tackle tinnitus: If you’re not getting enough sleep, both stress and tinnitus can be worsened, so make sure you’re catching those Zzzs.
Try this: Create a relaxing bedtime routine with calming activities like reading or listening to soft music to help prepare your mind and body for sleep (here are nine tips to help). This might mean putting away electronics at least an hour before bed, as these can stimulate the brain and make it harder to wind down.
💙 Practice progressive muscle relaxation at night, like Chibs Okereke’s Soften Into Sleep meditation, to help you fall asleep quicker and stay asleep longer.
5. Limit stimulants like caffeine and alcohol to manage anxiety
Address stress: Caffeine stimulates the nervous system, which can increase anxiety levels and make tinnitus sound louder, so cut down during the day and scrap it completely before bed.
Tackle tinnitus: Alcohol can impact blood flow and fluid balance, which may increase tinnitus, so it’s best to avoid alcohol before bed, especially if you’re stressed.
Try this: Cut back on the coffee, especially in the late afternoon and evening. Switch out your wind-down wine for a soothing hot drink, like chamomile tea.
6. Use sound therapy or background noise as a distraction tool
Tackle tinnitus: Sound therapy can distract you from tinnitus by providing an alternative sound to focus on. Many people find relief using white noise machines, soothing nature sounds, or soft background music really helps.
Try this: Place a white noise machine by your bed, or use sound therapy throughout the day so you can get a break from the tinnitus sound to concentrate or relax.
💙 Combat tinnitus with the Ocean Waves for Tinnitus soundscape designed and curated by Kehlani..
7. Seek support from a counselor or support group
Address stress: Talking to others about tinnitus can be reassuring and can make you feel less isolated in your experiences.
Tackle tinnitus: Cognitive-behavioral therapy (CBT) can be a great step in managing the emotional impact of tinnitus by helping change the way you react to the sound.
Try this: Join a support group—in-person or online—to connect with others who understand what you’re going through. Together, you can share tips and learn how to cope. For individual therapy, talk to a counselor or therapist trained in CBT to find out how they might help you.
Can stress cause tinnitus FAQs
Can tinnitus go away if stress is reduced?
Some people find that their tinnitus seems closely linked to their stress levels. If this is you, managing stress consistently can help you go longer without tinnitus bothering you so much. And these seven tips can help reduce them.
Reducing stress won’t likely make tinnitus disappear entirely, but it can often lessen how intense the sounds are, or how much they intrude on your life. That’s because when stress levels go down, your body and mind may become less sensitive to things that usually bother you, including those annoying whistling and buzzing sounds.
Give stress reduction techniques like mindfulness, deep breathing exercises, and relaxing a try each day. They can all help shift your focus away from tinnitus and make it feel quieter.
How do you relieve stress from tinnitus?
Managing stress from tinnitus needs strategies that address both the physical and emotional impacts.
Add relaxation exercises like deep breathing and progressive muscle relaxation to your day to help ease stress and tension that might worsen tinnitus.
Use mindfulness meditation to train your brain to acknowledge tinnitus without focusing on it, which can help reduce how much it affects you emotionally.
Enjoy physical activities like yoga or walking to help boost your mood naturally.
Try sound therapy to mask tinnitus with background noise, so you can concentrate on other things.
If stress persists, talk to a counselor or join a support group for support and new coping strategies.
Are there medications that help with tinnitus linked to stress?
While there's no direct cure for tinnitus, medications like anti-anxiety drugs or antidepressants may help manage the stress and anxiety associated with it, which can make it more manageable. Sleep aids like melatonin or low-dose sedatives may also help by improving your sleep quality, so consult your healthcare provider to check what might work for you, and to understand the potential side effects.
Think about non-medication therapies, such as cognitive-behavioral therapy (CBT) too, as these can offer long-term relief by teaching you how to manage stress without drugs.
Can poor sleep from stress make tinnitus worse?
Poor sleep can worsen tinnitus by increasing stress sensitivity, and this can make the sounds seem louder. It can put you in a cycle where tinnitus disrupts your sleep, and lack of sleep heightens your stress and tinnitus.
To break this cycle, practice good sleep hygiene (these 10 tips can help) by avoiding caffeine and screens before bed, establishing a relaxing bedtime routine, and keeping your sleep schedule consistent. If tinnitus disturbs your sleep, use a white noise machine or other soothing sounds to help distract you, so you can rest more easily.
What lifestyle changes can help manage tinnitus effectively?
Certain lifestyle changes can help manage tinnitus by reducing stress and improving health. Here are a few of our favorites:
Engage in regular exercise, like walking, swimming, or yoga, to help lower stress and boost your mood.
Reduce stimulants, such as caffeine, and limit alcohol as well, to help reduce stress and tinnitus.
Use mindfulness practices, like deep breathing or meditation, to make tinnitus less intrusive.
Connect with people who understand what you’re going through by finding support groups or counseling. You’ll likely find support, reassurance, and advice in reducing the emotional impact of tinnitus.
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