Many people have a white noise machine, or and electronic version, that they use for sleeping. I presume you are using one of them. If not, I would suggest you begin. I would also suggest you focus your attention on the sound of the white noise machine when you go to bed to sleep. If your mind wonders from the white noise sound, just note the feeling (don't bother to write it down) and go back to focusing on the white noise sound. Better still is to have the white noise on of course and then when you get into bed, begin to focus your attention on your breathing. As you breathe in, think to yourself "calm" and as you breath out think "relax". You keep doing that until you probably do just slip into sleep.I have been finding Back to Silence useful during the day but am having trouble at night when going to bed.
I couldn't agree more. I also think that sleeping with a fan on every single night for 2 years helped a lot.One of the best pieces of advice I've ever received here was NOT to mask the tinnitus, but to dedicate countless hours intentionally and actively listening to the tinnitus, especially when one is sleeping. This helped expedite the habituation process for me personally.
I covered my head and ears with pillows, so tinnitus would be the only thing I hear. Over time, my brain grew disinterested and eventually became accustomed to the sound. I think there's something about this method that helped me adapt more quickly. It is worth trying if you're a newcomer.
I can't say that I'm fond of the idea of masking one's tinnitus, especially while sleeping. I have trouble masking my tinnitus to begin with. But ultimately, I feel like trying to mask it is signaling to your brain that it is a threat and that you're trying to run away from it. IMO. It is better to get acclimated to it as best as possible. It's a form of acceptance in a way.
But to each their own. Everyone's different on how they manage this condition.
I would agree with the each their own and different strokes for different folks aspect.One of the best pieces of advice I've ever received here was NOT to mask the tinnitus, but to dedicate countless hours intentionally and actively listening to the tinnitus, especially when one is sleeping. This helped expedite the habituation process for me personally.
I covered my head and ears with pillows, so tinnitus would be the only thing I hear. Over time, my brain grew disinterested and eventually became accustomed to the sound. I think there's something about this method that helped me adapt more quickly. It is worth trying if you're a newcomer.
I can't say that I'm fond of the idea of masking one's tinnitus, especially while sleeping. I have trouble masking my tinnitus to begin with. But ultimately, I feel like trying to mask it is signaling to your brain that it is a threat and that you're trying to run away from it. IMO. It is better to get acclimated to it as best as possible. It's a form of acceptance in a way.
But to each their own. Everyone's different on how they manage this condition.
I'm on my cell scrolling 16 hours a day. Really the only thing that takes my mind off the tinnitus. I'm retired BTW.I wanted to give this a real try, starting today, and I immediately failed applying rule one.
Given my 24/7 tinnitus, how can I not think about it? I put a check mark, express out loud how I feel and keep watching TV. Then my tinnitus is still (well obviously) there. How do I drive my attention away? I soon find myself thinking about all sort of tinnitus related things, like therapies, doctors, exams, problems and so forth.
TV is not enough I guess, I need something that catches all my attention, mind and body, like the gym.
Any takes/suggestions on this?
You need to indulge yourself with something that gives you joy and brings mindfulness to your head.I wanted to give this a real try, starting today, and I immediately failed applying rule one.
Given my 24/7 tinnitus, how can I not think about it? I put a check mark, express out loud how I feel and keep watching TV. Then my tinnitus is still (well obviously) there. How do I drive my attention away? I soon find myself thinking about all sort of tinnitus related things, like therapies, doctors, exams, problems and so forth.
TV is not enough I guess, I need something that catches all my attention, mind and body, like the gym.
Any takes/suggestions on this?
Considering I have an anxiety disorder, I doubt something like that exists for me right now.You need to indulge yourself with something that gives you joy and brings mindfulness to your head.
Turning things around takes a lot of time. We are talking months and possibly years. It all depends upon many factors...
The "don't monitor it" part means for one to keep listening to it constantly to keep track of what it sounds like and using every descriptive word one can come up with to describe it that many people do. They also hop online and have posts about it and comment on others who are doing the same. It becomes an obsession. I figure most people have 24/7 tinnitus, thus that is not an obstacle to getting to habituation, as many have with this method. One is not driving their attention away from the tinnitus with the Back to Silence method. One is not trying to not think about it. One merely notes when the attention moves to it and how one feels when it does. If you want to start with only noting it with your feeling every five minutes or so, then do that. Keep track of that number and notice the statistics daily or weekly. Indeed this method is unlikely to get someone to habituation quickly. It is a long-term project.I wanted to give this a real try, starting today, and I immediately failed applying rule one.
Given my 24/7 tinnitus, how can I not think about it? I put a check mark, express out loud how I feel and keep watching TV. Then my tinnitus is still (well obviously) there. How do I drive my attention away? I soon find myself thinking about all sort of tinnitus related things, like therapies, doctors, exams, problems and so forth.
TV is not enough I guess, I need something that catches all my attention, mind and body, like the gym.
Any takes/suggestions on this?
OK, so you do have a larger challenge than most with an anxiety disorder, I will grant you that. Consider this aspect as it still applies to some degree, even in your situation.Considering I have an anxiety disorder, I doubt something like that exists for me right now.
I figure a lot of people started just like you write... hearing it all the time. There is no rigid "rule" if you will. It would be fine to mark it only when the brain causes you to attempt to measure it and see how that works for you. Does it reduce the number of times the brain attempts to measure it? Well, that would tell you if that is a good approach, I figure. You might just record, say, every 15 minutes if you really never not hear your tinnitus. See what that does, I would say. Hope this hits the spot for you.I'm going to give this a shot.
I am concerned on how often I should mark it. I have generally loud tinnitus, and without masking it is ever-present. Do I only mark it when I hear it, or when I attempt to measure it? Because I hear it constantly over virtually everything.
Sorry to read of your troubles. I trust you have seen an ENT or Neurologist maybe for this level of troubles. I don't think the Back to Silence method would impact what you are experiencing.How does this work when your tinnitus is no longer just a sound but has turned into pain? Continuously burning ears, tingling all over skull and face, headaches...
Hi @Furetto, I hope you're doing well!So I have two questions for now:
- Has anyone else applied this method successfully?
- The website backtosilence.com does not exist, it brings back to this page.
I haven't tried this technique because I haven't seen any positive feedback from people who have successfully applied it, apart from the person who sponsored it. As a result, I'm skeptical.Hi @Furetto, I hope you're doing well!
I've been trying this technique, and in the beginning, it felt like I was repeating the phrase to myself every 10 seconds. I kept doing that for about 3–4 days, even writing it down in my phone's notes app. After that, I started forgetting to do it, but the tinnitus remained.
I've been trying again, and every time I consciously "hear" the tinnitus, I say to myself: "I hear it, I hate it!" or sometimes, "I hear it, it's annoying!" But I haven't noticed any significant improvements yet.
I do think I'm getting a little better—at least I'm functional now, two months after my acoustic trauma—but I still feel like a shell of my former self. I'm not as exciting or personable as I used to be. I'm also unsure if what I'm saying to myself is helping or if it's even the right approach. I'm trying not to measure or describe it too much in my head, though.
What phrase do you use?
Hi Terry,Hi everyone,
I hope you're hanging in there and finding relief somewhere somehow.
Terry