Move to a quiet place and reduce noise exposure
Avoid loud music, headphones, and power tools
Use ear protection in noisy environments
Limit caffeine, nicotine, and alcohol
Stay hydrated
Manage stress with relaxation or breathing exercises
Get enough sleep
Try background sound like a fan or white noise
Avoid inserting objects or cotton swabs into the ear
Check whether medications may be causing ringing
Treat earwax buildup if present
See a doctor if the ringing is sudden, severe, one-sided, or with hearing loss, dizziness, or pain
Get urgent care if ringing starts after a head injury or with sudden hearing changes