Fall is full of holiday gatherings, school midterms and the year-end push at work. While this busy season can be exciting, it also carries added stress. A 2023 study found that higher stress levels may contribute to the development or worsening of tinnitus.
Let’s take a look at a few ways you can manage seasonal stress to minimize tinnitus symptoms for a better autumn.
Schedule Quiet Time
Even social butterflies can get stressed after conversation-heavy holiday gatherings. Setting aside some quiet time can help you decompress and relax between events. Before or after each event, schedule an hour or more to read a book, sit on a blanket in Hawarden City Park or take a yoga class.
Get Plenty of Sleep
Sleep is often the first thing to fall by the wayside when your schedule gets busy. Unfortunately, research shows that when the length and quality of your sleep decrease, stress can increase. That stress can, in turn, exacerbate tinnitus. Try a few of the following to get enough sleep this autumn:
- Establish a sleep schedule. Go to bed at the same time every day, including weekends. While the occasional late night isn’t a big deal, try not to alter the schedule too often.
- Limit alcohol. It’s normal to drink more during the holidays, but alcohol can disrupt your sleep. Limit yourself to one or two drinks and avoid drinking too close to bedtime.
- Put your phone away. It’s easy to get sucked into the news or social media, but late-night scrolling can make it difficult to fall asleep. Put your phone away at least 30 minutes before bed.
Write Out a Work or Study Schedule
If you’ve got a lot of end-of-year work or studying to do, write out a schedule of your essential projects. Creating a detailed schedule with designated time slots will help keep you from getting overwhelmed and unnecessarily stressed.
Shop During Off-Peak Hours
Shopping during busy hours can get pretty overwhelming. Schedule your holiday shopping, whether for gifts or groceries, during off-peak hours to enjoy a quiet experience.
Schedule a Tinnitus Consultation
In addition to managing holiday stress, contact Ear, Nose & Throat Consultants today to schedule a tinnitus consultation. We can help you identify your tinnitus triggers and find the right management strategies, whether it’s relaxation techniques, sound masking with hearing aids or counseling.