See a doctor or audiologist to identify the cause
Avoid loud noise and use hearing protection
Reduce or stop exposure to ear-splitting sounds
Review medications with a clinician for possible side effects
Treat earwax buildup if present
Manage ear infections or sinus problems promptly
Lower stress and practice relaxation techniques
Limit caffeine, nicotine, and alcohol if they worsen symptoms
Use background sound or white noise to mask ringing
Get hearing aids if hearing loss is present
Try tinnitus retraining therapy or sound therapy
Consider cognitive behavioral therapy for distress
Maintain healthy sleep habits
Control blood pressure and other medical conditions
Seek urgent care if ringing starts suddenly, is one-sided, or comes with hearing loss, dizziness, or severe headache