Get a hearing test and medical evaluation
Protect your ears from loud noise
Use earplugs or noise-canceling protection in loud environments
Avoid inserting objects into your ears
Review medications with a healthcare professional
Reduce caffeine if it worsens symptoms
Limit alcohol if it worsens symptoms
Quit smoking
Manage stress
Use background sound or white noise
Keep sleep routines consistent
Treat hearing loss with hearing aids if recommended
Address jaw, neck, or sinus issues if present
Practice relaxation techniques
Avoid silence when tinnitus is bothersome
Track triggers and symptom patterns
Seek urgent care for sudden hearing loss, one-sided tinnitus, or pulsating tinnitus
Follow up with an audiologist or ENT specialist