See a doctor or audiologist to check for the cause
Get urgent medical care if the ringing started suddenly, is only in one ear, or comes with hearing loss, dizziness, ear pain, or weakness
Avoid loud noise and use ear protection
Lower the volume on headphones and speakers
Stop using cotton swabs or putting objects in the ear
Treat earwax buildup only with safe medical guidance
Review medications with a doctor to see if any may cause ringing
Reduce caffeine, nicotine, and alcohol if they worsen symptoms
Manage stress with sleep, relaxation, and regular exercise
Use background sound or white noise to make ringing less noticeable
Treat hearing loss if present with hearing aids or other recommended options
Follow treatment for ear infection, jaw issues, or blood pressure problems if diagnosed
Ask a specialist about tinnitus therapies such as sound therapy or CBT
Seek immediate care if ringing is pulsating with your heartbeat or follows head injury