Anxiety and Tinnitus: Understanding the Connection

 

Tinnitus—the perception of ringing, buzzing, or hissing in the ears without an external source—is a condition that affects around 10–15% of people (McCormack et al., 2016). While it can result from exposure to loud noise, ear infections, or certain medications, there is a significant link between anxiety and tinnitus. Many people with anxiety disorders find that tinnitus develops or worsens during periods of high stress, and this can create a vicious cycle where anxiety makes tinnitus louder, which in turn increases anxiety.

 

How Anxiety Can Cause or Worsen Tinnitus

 

I personally developed tinnitus during an intense period of anxiety and believe it was due to jaw tension and muscle tension in my head and neck. However, the cause is different for everyone, and it’s important to consult with an ear specialist to rule out underlying conditions. That said, people with anxiety seem to struggle more with tinnitus because of how our nervous system interprets the sound.

 

When we’re anxious, our brain is hyper-aware of potential threats. For some, tinnitus becomes the perceived threat—the brain fixates on the sound, trying to analyze it, monitor it, and control it. This can lead to obsessive checking behaviors where people:

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✔ Monitor tinnitus volume (“Is it louder today?”)

✔ Check if it’s gone or changed

✔ Search for reassurance online

✔ Use background noise excessively to drown it out

 

While it’s understandable to want relief, this compulsive checking keeps tinnitus in the foreground, reinforcing the idea that it is a problem that needs solving. This creates a self-perpetuating loop: the more attention you give tinnitus, the more your brain perceives it as important—which keeps it louder.

 

The Brain’s Ability to Habituate to Tinnitus

 

One of the most reassuring findings about tinnitus is that the brain can adapt to it. Research suggests that around 95% of people habituate to tinnitus, with approximately 50% achieving full habituation (Henry et al., 2005). Habituation means that your brain gradually tunes out the sound—just like how you stop noticing background noise in a busy café.

 

This is a paradox: the more you accept tinnitus as a neutral sound, the less you notice it. When I first developed tinnitus, I worried about it for months. But once I stopped trying to fix it and let go of the fear, I barely noticed it anymore—even in quiet rooms. In fact, I only remembered I had tinnitus while writing this article.

 

What Helps with Tinnitus-Related Anxiety?

 

1. Stop Fixating on It

 

Constantly monitoring tinnitus keeps it in your awareness. Instead of checking whether it’s louder or quieter, allow it to be there without reacting to it.

 

2. Avoid Safety Behaviours

 

Many people with tinnitus try to mask it with white noise, music, or fans. While some sound enrichment is fine, relying on it excessively can reinforce the idea that silence is dangerous, making tinnitus seem more intrusive when background noise isn’t available.

 

3. Relax Your Nervous System

 

Since anxiety makes tinnitus worse, anything that reduces overall stress can help, including:

✔ Progressive muscle relaxation (especially for the jaw and neck)

✔ Meditation and breathing exercises

✔ Light exercise and movement

 

4. See a Specialist

 

If you’re concerned about tinnitus, consult an audiologist or ENT specialist. They can rule out underlying causes, provide reassurance, and offer management strategies like Tinnitus Retraining Therapy (TRT).

 

5. Accept That Tinnitus Is Not a Threat

 

Many of my clients already had tinnitus long before they noticed it—it only became a problem when it got louder due to anxiety or stress. Recognizing that tinnitus is harmless and that your brain is capable of tuning it out is the most powerful step toward recovery.

 

Final Thoughts

 

Tinnitus can feel overwhelming at first, but your brain is designed to adapt. The worst thing you can do is obsessively monitor it, as that keeps it at the forefront of your awareness. Instead, allow it to be there without reacting, avoid excessive masking, and focus on reducing stress overall.

 

Over time, your brain will stop treating it as important, and it will fade into the background—just as it has for me. If you have tinnitus and anxiety, know this: you can still live a full, happy life, and one day, you’ll barely notice it at all.

 

References

• Henry, J. A., Dennis, K. C., & Schechter, M. A. (2005). General review of tinnitus: Prevalence, mechanisms, effects, and management. Journal of Speech, Language, and Hearing Research, 48(5), 1204-1235.

• McCormack, A., Edmondson‐Jones, M., Somerset, S., & Hall, D. (2016). A systematic review of the reporting of tinnitus prevalence and severity. Hearing Research, 337, 70-79.