Get evaluated by an audiologist or ENT
Treat earwax blockage if present
Stop or reduce exposure to loud noise
Use hearing protection in noisy environments
Review medications with a doctor for possible ototoxic effects
Manage stress and anxiety
Improve sleep habits
Use sound therapy or background noise
Try hearing aids if hearing loss is present
Consider cognitive behavioral therapy
Limit caffeine, nicotine, and alcohol if they worsen symptoms
Control blood pressure and other medical conditions
Treat jaw, neck, or muscle issues if contributing
Seek urgent care for sudden hearing loss, one-sided tinnitus, or pulsating tinnitus