Habituation and Time

[Highlands]

What do I say to myself when my tinnitus is so loud and I can't help hearing it? What do you say to yourself? Is there one specific word or phrase you tell yourself to help you habituate to the spike(s)? To cope?

I've been reading how to habituate but I'm not successful yet. I've read I've habituated when the tinnitus is in the background. I know this takes time.

 

[Mystery Reader]

Hi, Highlands,

I don't know if you've taken a look at the 'Back to Silence' thread. It's lengthy, but definitely worth a read. I'll try to link it here.

Will be interested in the other responses you get, as well!

https://www.tinnitustalk.com/threads/back-to-silence.7172/


Mystery Reader

 

[Michael Leigh]

I've been reading how to habituate but I'm not successful yet. I've read I've habituated when the tinnitus is in the background. I know this takes time.

As I've mentioned in many of my posts on the habituation @Highlands and I hope you've had time to read them. For each person the habituation process will be different. It can take up to two years to achieve and sometimes longer. It took me 4 years to habituate for the second time. If you are having difficulty coping with the tinnitus which understandable, talk to your doctor who may advise medication to help with stress. Some people find counselling with a Hearing Therapist or Audiologist trained in tinnitus management helpful. A lot of people habituate in the first 6 to 18 months of tinnitus onset.

Michael

 

[GregCA]

What do I say to myself when my tinnitus is so loud and I can't help hearing it?

I generally don't say anything to myself. There's a few times I want to say something, but it would not be appropriate to disclose it on a public forum.

I've been reading how to habituate but I'm not successful yet.

Don't be hard on yourself about that. First, there's many definitions of habituation, and what you mean by it could be different from someone else. Because of its ambiguity, I'm not a big fan of using the word. I think I've habituated, in the sense that I don't have any element of surprise anymore, no anxiety... but it's hardly a good state to live in: it still affects me negatively in many different ways, every second of the day.

 

[Highlands]

I generally don't say anything to myself. There's a few times I want to say something, but it would not be appropriate to disclose it on a public forum.



Don't be hard on yourself about that. First, there's many definitions of habituation, and what you mean by it could be different from someone else. Because of its ambiguity, I'm not a big fan of using the word. I think I've habituated, in the sense that I don't have any element of surprise anymore, no anxiety... but it's hardly a good state to live in: it still affects me negatively in many different ways, every second of the day.

 

[Highlands]

I generally don't say anything to myself. There's a few times I want to say something, but it would not be appropriate to disclose it on a public forum.



Don't be hard on yourself about that. First, there's many definitions of habituation, and what you mean by it could be different from someone else. Because of its ambiguity, I'm not a big fan of using the word. I think I've habituated, in the sense that I don't have any element of surprise anymore, no anxiety... but it's hardly a good state to live in: it still affects me negatively in many different ways, every second of the day.

Thanks, I'm trying not to be so hard on myself. You're right, I've come across so many different meanings for habituation. The meaning of habitation to me is not noticing tinnitus as much as I am when I have a loud spike. This is my goal!

 

[Highlands]

As I've mentioned in many of my posts on the habituation @Highlands and I hope you've had time to read them. For each person the habituation process will be different. It can take up to two years to achieve and sometimes longer. It took me 4 years to habituate for the second time. If you are having difficulty coping with the tinnitus which understandable, talk to your doctor who may advise medication to help with stress. Some people find counselling with a Hearing Therapist or Audiologist trained in tinnitus management helpful. A lot of people habituate in the first 6 to 18 months of tinnitus onset.

Michael

Thank you Michael. I'm trying to accomplish habituation on my own. There are no Hearing Therapist nor is my Audiologist trained in tinnitus management in my area. So far, I seem to be able to cope with the bad days without medication - even though they are difficult. OTC sleep aids helps. I am reading the posts which I find very helpful. Thanks.

 

[Highlands]

Hi, Highlands,

I don't know if you've taken a look at the 'Back to Silence' thread. It's lengthy, but definitely worth a read. I'll try to link it here.

Will be interested in the other responses you get, as well!

https://www.tinnitustalk.com/threads/back-to-silence.7172/


Mystery Reader

Yes, I have. Thank you. I will look at it again until it sinks in.

 

[fishbone]

What do I say to myself when my tinnitus is so loud and I can't help hearing it? What do you say to yourself? Is there one specific word or phrase you tell yourself to help you habituate to the spike(s)? To cope?

I've been reading how to habituate but I'm not successful yet. I've read I've habituated when the tinnitus is in the background. I know this takes time.

What do I say to myself, when this intrusive beast drills me 24-7? I say "Everything is going to be ok/I will be ok, I can still live my life". Very simple but very powerful at the same time.

 

[Jazzer]

I lay down and listen to it,
I practice involuntary breathing,
Reflexes in my tummy breath for me,
I think the word 'deeper - deeper - deeper,'
I hear it with no fear, I hear it with no anger,
I relax - I meditate - I drift off,
...........I am in a place of safety.

Highlands - please look at my post below on
How to cure stress,
How to meditate.

 

[Jazzer]

How to cure stress.

How to stop teeth grinding. (Bruxism.)
Bruxism results from stress held in the mouth.
It is a fighting response to tension and anxiety.
It feeds both of these aspects.
Unfortunately, I have to tell you that relaxation of mind and body is not possible with that response.
So you have to address this sooner or later.

It is relatively easy to correct this problem, however.
Given that we have Tinnitus, relaxation and meditation are still possible.

*How to approach deep relaxation.

Sit quietly in your chair.
Assume the demeanour of a baby.
With your lips closed, allow your jaw to hang comfortably loose, your teeth apart.
Allow the inside of your mouth to relax and go quite quite soft.
Allow your throat to soften.
Become aware that your tongue is now floating in water.
Just continue with your gentle breathing

*(As a habit for life, try to become aware of where your tongue is - it should always be floating gently in water, never pushed up against the roof of your mouth.
Teeth should close only when eating!)

——————————————————-
*How to approach meditation.
(the next step)

Sit quietly.
Breath gently for a few breaths.
Then, take a long deep breath in through the nose - and out through the mouth.
Close the lips with jaws apart.
No more consciously controlled breathing after this point.
Ask your tummy to take over your breathing for you, and just wait for that to start up.
Do not decide to inhale - just wait for it.
Magically, automatic reflexes will do this for you, breathing through the nose.
Sit quietly just observing your reflex breathing.
With each exhalation just 'think' the word deeper - deeper - deeper - deeper......
as you quietly drift away.

It is not essentially something you have to do,
It is something you undo."

————————————————-

When you start to go into a meditative state you will hear your sounds without any distraction.
Some people find this disconcerting, because it seems full on confrontational.
The beauty of this concept is that for once, you are not attempting (futilely) to avoid your "T."
It is there....but you are going into a relaxed state, and providing your tummy (diaphragmatic) breathing has taken over, within just a few seconds you can be drifting away, and can become unaware of the sounds, and way beyond panic and despair.

If this plan does not pan out to start with, please do not give up - you will get there if you persevere.
The lasting advantage is that you will eventually reach the stage where you simply hear your sounds, but are desensitised to the point where you can accept your sounds without recourse to both panic and despair.

Good luck and best wishes,

Dave x
Jazzer

 

[Highlands]

What do I say to myself, when this intrusive beast drills me 24-7? I say "Everything is going to be ok/I will be ok, I can still live my life". Very simple but very powerful at the same time.

Thank you, I will do this. Sounds like a great plan.

 

[Highlands]

How to cure stress.

How to stop teeth grinding. (Bruxism.)
Bruxism results from stress held in the mouth.
It is a fighting response to tension and anxiety.
It feeds both of these aspects.
Unfortunately, I have to tell you that relaxation of mind and body is not possible with that response.
So you have to address this sooner or later.

It is relatively easy to correct this problem, however.
Given that we have Tinnitus, relaxation and meditation are still possible.

*How to approach deep relaxation.

Sit quietly in your chair.
Assume the demeanour of a baby.
With your lips closed, allow your jaw to hang comfortably loose, your teeth apart.
Allow the inside of your mouth to relax and go quite quite soft.
Allow your throat to soften.
Become aware that your tongue is now floating in water.
Just continue with your gentle breathing

*(As a habit for life, try to become aware of where your tongue is - it should always be floating gently in water, never pushed up against the roof of your mouth.
Teeth should close only when eating!)

——————————————————-
*How to approach meditation.
(the next step)

Sit quietly.
Breath gently for a few breaths.
Then, take a long deep breath in through the nose - and out through the mouth.
Close the lips with jaws apart.
No more consciously controlled breathing after this point.
Ask your tummy to take over your breathing for you, and just wait for that to start up.
Do not decide to inhale - just wait for it.
Magically, automatic reflexes will do this for you, breathing through the nose.
Sit quietly just observing your reflex breathing.
With each exhalation just 'think' the word deeper - deeper - deeper - deeper......
as you quietly drift away.

It is not essentially something you have to do,
It is something you undo."

————————————————-

When you start to go into a meditative state you will hear your sounds without any distraction.
Some people find this disconcerting, because it seems full on confrontational.
The beauty of this concept is that for once, you are not attempting (futilely) to avoid your "T."
It is there....but you are going into a relaxed state, and providing your tummy (diaphragmatic) breathing has taken over, within just a few seconds you can be drifting away, and can become unaware of the sounds, and way beyond panic and despair.

If this plan does not pan out to start with, please do not give up - you will get there if you persevere.
The lasting advantage is that you will eventually reach the stage where you simply hear your sounds, but are desensitised to the point where you can accept your sounds without recourse to both panic and despair.

Good luck and best wishes,

Dave x
Jazzer

Thank you Dave. I will work on this as much as I can and hopefully I will have good results. Off to try it now.....