How did you approach your healing process? Did you wear earplugs or earmuffs in most situations?
My experience was somewhat different from yours. For instance, the sound of bedsheets didn't bother me. What did help a bit was self-massage with organic sesame oil, as well as sessions with a massage therapist. This seemed to calm my nervous system. I especially focused on massaging my scalp, the mastoid process behind the ears, and the outer ears. I also stopped consuming coffee and other caffeinated foods because I was experiencing panic attacks for the first and only time in my life. Additionally, I eliminated sweets and cold foods, like ice cream, from my diet. Instead, I chose warm comfort foods such as hot oatmeal, soups, and chicken pot pies.
The worst of my experience occurred from late spring through early autumn. I had to close my windows and storm windows to block out sounds. For example, I couldn't tolerate the sound of crickets, and my neighbor's air conditioner sounded as loud as a Boeing 747. Closing the doors and windows was usually sufficient, but when I installed mini-splits, even their gentle sound became too much. I would cool one room and retreat to another for silence. I also used silicone earplugs in the shower and sometimes when driving, though I limited my driving to short trips for groceries. (I still wear earplugs in the shower, and I use noise-canceling headphones when flying. I bring earplugs to classical concerts or movies. However, restaurant noise is tolerable now, so I no longer use earplugs in social settings.)
In the early days, I lived in a small town and was able to walk on side streets and in the forest. I would sit on moss-covered banks, trying to relax. I learned a few mantras and chanted them, which helped keep my mind occupied and may have had a soothing effect. Pranayama (yogic breathing), particularly alternate nostril breathing for up to 20 minutes, also calmed me down.
I couldn't listen to CDs because I could hear the electronics almost as loudly as the music. However, I could play my nylon-string guitar and spent hours playing mellow music and singing on my porch. (It's strange how some sounds were soothing while others were unbearable.) I also found that using the computer exacerbated my tinnitus within a minute or two, perhaps due to the screen light or the fan. Thankfully, this is no longer an issue.
One acupuncturist, out of many I tried, was able to reduce the symptoms temporarily, so I saw him twice a week. Pink noise ear devices—though expensive—helped somewhat. I got these after about four months of intense suffering. It's possible my tinnitus and hyperacusis were already improving slightly, but it was still extremely difficult. Many hearing aids now include white noise, with variations like pink and brown noise, which some find soothing. I also used sound machines with ocean sounds throughout my apartment. I tried hypnosis tapes specifically for tinnitus, but they were too repetitive for me.
My sleep was severely disrupted. I would doze off for an hour or two and then wake up. Eventually, I began taking clonazepam (1.5 mg) before bed. While valerian and melatonin are safer choices, I was desperate. Even now, over 12 years later, I still take 1 mg of clonazepam at 9 p.m. I once tapered off it about five years ago without much trouble, but after several months, my tinnitus increased, so I resumed taking it. It's uncertain whether the spike was even related to the taper.
Perhaps some of these approaches could work for your body and situation. Others have found different techniques that helped them through the first few months. In many cases, people eventually habituate, with hyperacusis and tinnitus diminishing over time. The strategies I used, at least, helped me endure some very difficult days.
Member
