Reduce exposure to loud noise (wear hearing protection in noisy environments)
Avoid using headphones at high volume; take regular breaks
Limit caffeine and nicotine if they worsen symptoms
Avoid alcohol and other triggers if they worsen symptoms
Manage stress and improve sleep quality
Stay hydrated
Treat underlying conditions (earwax buildup, ear infection, allergies, sinus issues)
Review medications with a clinician if symptoms started after a new drug or dose change
Use sound therapy (soft background noise, fans, white noise, or calming sounds)
Try tinnitus masking apps or devices if appropriate
Consider hearing evaluation if there is hearing loss or muffled hearing
Consider hearing aids if tinnitus is associated with hearing loss
Ask a clinician about evidence-based therapies (e.g., tinnitus retraining therapy or CBT)
Seek urgent care for sudden hearing loss or sudden severe tinnitus
Seek prompt medical evaluation if tinnitus is one-sided, pulsatile, or accompanied by dizziness, neurological symptoms, or ear pain/discharge