Move to a quiet place and reduce noise exposure
Avoid loud music, headphones, power tools, and fireworks
Do not put anything into the ear canal
Try swallowing, yawning, or chewing gum if it started after pressure changes
Stay hydrated
Reduce caffeine, nicotine, and alcohol
Manage stress and get enough sleep
Use white noise or a fan to mask the ringing
Check for earwax buildup and have it removed by a clinician if needed
Review recent medications with a doctor or pharmacist
Protect your ears with earplugs in loud environments
See a doctor if ringing lasts more than a few days or keeps returning
Seek urgent care if ringing is sudden, one-sided, or comes with hearing loss, dizziness, ear pain, or drainage