Get a hearing test and medical evaluation to identify the cause
Treat earwax buildup if present
Stop or reduce exposure to loud noise
Use hearing protection in noisy environments
Review medications with a clinician for possible tinnitus side effects
Treat underlying conditions such as ear infection, TMJ, or blood pressure issues
Use hearing aids if hearing loss is contributing
Try sound therapy or background noise to mask ringing
Consider cognitive behavioral therapy for distress and sleep problems
Manage stress with relaxation techniques, exercise, and sleep hygiene
Limit caffeine, nicotine, and alcohol if they worsen symptoms
Avoid inserting objects into the ear
Seek urgent care for sudden hearing loss, one-sided tinnitus, or pulsatile tinnitus
Follow up with an ENT specialist or audiologist if symptoms persist