Tinnitus Habituation – Part II
In the last post it was a general information what habituation is and how it can happen.
This is a post to help you with relaxation and attention shift to get there. Like I said last time it is all about training it. So this is supposed to help you train how to deal with it.
Relaxation is important, the calmer we are the less we react to bothersome situations. The same goes for tinnitus.
If we are relaxed, we feel good and are able to use the techniques necessary to deal with it.
I have often talked about how to relax, but to be honest you need to find a way to relax. What is relaxing to me might not be for you. So what relaxes you? What makes you feel good?
Here are some suggestions – some relaxations techniques:
Or how about yoga or meditation?
Sports always relaxes me:
But it can basically anything that helps you feel better. But it would be good to document it in order to know if it actually relaxes you or just distracts your and doesn´t reduce any stress.
Write down what type of technique you used and on a scale from 1 to 5 how deep you went into relaxation. 1 being almost no relaxation at all and 5 feeling super relaxed afterwards.
Also jot down on what level you got bothered by tinnitus during the technique 1 not getting bothered at all and 5 being totally annoyed.
Also make sure to note what else might be important if you repeat the technique in order to relax even more.
Then let´s work on shifting your attention.
Here I explain how it works:
If you are unsure what to do – then check out these posts:
Use your senses at least once a day as you need to train – just like a muscle you need to train.
Set aside a time you can do it without a rush and decided before hand what you are going to do in order to not find excuses and to keep up a regular practice. Only constant practice will bring the success you want.
Use your senses:
Sight: Consciously look at something: other people, the environment or nature. Make out every detail.
Hearing: Consciously pay attention to sounds and noises in the environment, birds singing, dogs barking, the leaves under your shoes, cars driving by….
Smell: Consciously notice smells around you – the spices you used, flowers, you clothes…
Taste: Consciously taste and enjoy your meals, try to differentiate the different ingredients.
Touch: Consciously feel tactile stimuli – when you take a shower, the clothes on your skin, the steam of your food or hot drinks…
So that you don´t think it is not working or not helping you keep a progress journal.
Write down EVERY DAY – the date so that you can see if you actually practiced or not and what kind of activity you chose and how you used it. Also write down how successful it was.
Write down if it didn’t help at all, if you enjoyed it a little, if you enjoyed it or if you enjoyed it that much that you were able to forget tinnitus for a while.
Please take into account that it will take a while and will happen in baby steps – slowly improving. If you try to check in with your tinnitus throughout the exercise it will help as you are constantly sabotaging the exercise. The exercise is about shifting the attention to what you are doing and only to that. When you check in with your tinnitus then it contra-productive as this is the behavior we want to get rid of. Checking if the tinnitus is still there and how loud it is, how much in compromises me in what I am doing – is exactly the behavior we want to change in order to get less bothered and habituate.