Back to Silence

[Henry Orlando FL]

Henry, thanks for the response. This approach feels very familiar from my experience with meditation. In Anapanasati meditation, the focus is on the breath, and you note each time your attention drifts from it.

This practice is quite similar. I go about my day and note whenever my attention shifts to my tinnitus. I tried it today, and to avoid the constant need for noting, here's what I'm doing—let me know if this sounds right.

When I notice my attention has wandered to the tinnitus, I pause and try to observe how I'm feeling. However, I don't keep noting each time my attention stays on the tinnitus. Instead, I wait until my focus naturally shifts to something else and only note the next time my attention returns to the tinnitus. I think this also answers @Francesco's question, as I'm essentially noting only when my attention first moves to the tinnitus, not when it lingers there.

Does that sound correct?

After just one day, this approach has already given me a sense of control and empowerment. I'm very excited to have a technique like this to try!

It's really nice to read about your progress on the road to habituation. I'm reminded of Henry Ford's quote, "If you think you can or you think you can't, you are right." That idea does have some validity here, though it's true that, for some unexplained reason, certain people do not reach stage 4 of habituation. On the other hand, there are people with severe tinnitus who have reached stage 4 or at least experienced less suffering by working on habituation.

I think you have a solid approach, focusing your attention on tinnitus just once for the entire event, then shifting back to your breathing. That seems like an effective method. Sometimes, the best path is the one that works for you, rather than rigidly following a prescribed approach. I've found that we often need to adapt techniques to fit our unique situations, rather than feeling bound by strict rules. We all learn from experience, sometimes by trial and error, and by adding our own innovations or exceptions to the established methods.

Here's what I mean by the stages of habituation, in case you haven't seen it yet:

I hope this is useful.

 

[withintention]

Thank you for the response, @Henry Orlando FL.

I'm very interested to hear if anyone with constant, unmaskable tinnitus has used this method successfully. If so, how did you approach noting your response to tinnitus that doesn't come and go but is instead constant? Did you make just one note per time period? Did you note when your response changed? Or did you use another approach? I'd love to learn from someone who has had success with this.

 

[devruinsgame]

Are you still having success with this method, Terry? I've had success with it in the past, but I recently experienced a spike and am struggling with step one again. Do you have any tips on how to stop monitoring tinnitus? Thank you!

Julia, have you had any success in the last 2 months?

 

[JuliaFB]

Hello,

Yes, this method works for me. The hardest part is step one. You have to do whatever it takes to shift your focus elsewhere and stop measuring the sound. Once you do that, the brain starts to learn that you're not interested in it. This step is incredibly challenging, and I believe it's the main reason some people give up on this method.

There's a user named Norwaygirl on this forum who describes the concept of "ignoring" beautifully. You can find her old posts if you look them up.

It's important to stay consistent with this method and avoid trying other approaches to cure your tinnitus.

Give it a genuine effort for months or even years. Good luck!

 

[Henry Orlando FL]

My Summary on How to Implement the Back to Silence Method

The "Back to Silence" method involves avoiding any measurement, monitoring, description, or comparison of tinnitus sounds. The focus is on shifting attention away from the sounds and managing emotional responses.

To simplify, follow the four "don'ts" of the method:

1. Don't measure it
2. Don't monitor it
3. Don't describe it
4. Don't compare it

Steps to Follow:

1. STOP talking about tinnitus, measuring it, comparing it, describing it, or constantly thinking about it.
   
   
2. When you hear the sound(s), tell yourself:
   "I hear it, and I feel ______."
   (Insert your genuine emotion in the blank.)
   
   
3. Keep a record:

• Make a note of each incident. A simple hash mark will suffice, and total them daily. Over time, the total should decrease.
• Write down your emotional response in a word or two, and review your notes weekly to observe changes in your reactions.

Once you experience fewer than 5–10 incidences per day, you can stop writing them down and instead handle them mentally. Speaking aloud is not necessary for the method to work.

If you prefer not to write things down initially, try addressing it verbally. If you don't notice a reduction in incidences over time, start writing them down—even if it's just hash marks—to keep track.

 

[keepthefaith]

@Henry Orlando FL, do you have any further tips or actions for people with multi tone tinnitus who want to implement the Back to Silence method?

I feel that I have habituated to my regular tinnitus, such as the high-pitched ringing and static, by following the Four Don'ts for the past month. However, I am struggling to apply the same process to ignore the other tones, one of which seems musical.

 

[Henry Orlando FL]

@Henry Orlando FL, do you have any further tips or actions for people with multi tone tinnitus who want to implement the Back to Silence method?

I feel that I have habituated to my regular tinnitus, such as the high-pitched ringing and static, by following the Four Don'ts for the past month. However, I am struggling to apply the same process to ignore the other tones, one of which seems musical.

I have all sorts of sounds myself. Tinnitus comes in many "types," if you will, like this list:

• Tinnitus can be a single tone, multi-tonal, or noise-like.
• It can be soft or loud, high or low pitched.
• It can be constant, pulsing, or intermittent.
• It can begin suddenly or gradually.
• It can be present in one or both ears, or in the head.

I personally experience elements of them all when I hear them. I don't try to ignore any of it—I hear it when I hear it, and I don't hear it when I don't. Sometimes, I go days without noticing it or remembering when I last heard the sounds.

I don't think of my tinnitus in terms of "regular" or "irregular" tones. My tinnitus is just my tinnitus. There have been times when I meditated on the sounds, but I would eventually drift off, just as I do when meditating on my breath (as in mindfulness of breathing meditation, the most common focus).

I have practiced meditation techniques inspired by Glenn Schweitzer's work on Rewiring Tinnitus and I still do at times. I also have a strong background in cognitive behavioral therapy professionally, which has helped me a lot. Because of that, I appreciate the work of Bruce Hubbard, PhD.

In the end, I used—and still use to some extent—a combination of the Back to Silence method, Schweitzer's approach, and CBT-based techniques like Hubbard's to reach a state of serenity about my tinnitus, whether I hear it or not.

I hope this is useful in some way.

 

[HighleyTall]

I've been habituated for over 20 years, but how do you habituate to burning ears, tingling sensations on your face and skull, and migraines caused by tinnitus?

 

[Henry Orlando FL]

I've been habituated for over 20 years, but how do you habituate to burning ears, tingling sensations on your face and skull, and migraines caused by tinnitus?

I don't know the answer to your question. Maybe these folks would be helpful: Pain Psychology Center. They have virtual programs available so just Google that name and you will find them.