Use background sound such as a fan, white noise, or soft music
Avoid loud noise and wear hearing protection when needed
Reduce caffeine, nicotine, and alcohol if they worsen symptoms
Manage stress with relaxation, breathing, or meditation
Keep a regular sleep schedule
Treat earwax buildup if present
Review medications with a doctor if tinnitus started after a new drug
Get hearing checked by an audiologist or ENT
Use hearing aids if hearing loss is present
Try tinnitus retraining therapy or sound therapy
Stay physically active and maintain overall health
Control blood pressure and other medical conditions
Seek urgent care if tinnitus is sudden, one-sided, pulsating, or with hearing loss, dizziness, or pain