Tinnitus is a rather common condition: roughly 10% of Americans have experienced it. But everyone experiences it differently, and even a single individual might experience changes in their own tinnitus over time. Tinnitus is variable and subjective, but an effective tinnitus management strategy depends on understanding it. One tactic you can use to better understand your tinnitus is to track it with a journal.
Keeping a Tinnitus Journal
It’s a well-studied phenomenon that journaling about negative experiences can help you cope with the experience and has various cognitive benefits. This holds true for documenting your tinnitus. The relaxing act of reflecting and physically handwriting has innumerable benefits for mental health.
On a more practical level, tracking your tinnitus in a journal will grant you a bird’s-eye view of your symptoms. The information you write down may reveal patterns you hadn’t noticed before, such as triggers, time of day or increasing perceived volume levels of the ringing.
There are specialized tinnitus journals available, but you can also track your symptoms quite effectively in a basic notebook or journal.
Things to Track in a Tinnitus Journal
A single entry for a tinnitus episode doesn’t need to be several pages long; in fact, ideally, you probably want to stick to about a page per episode so all the information is digestible and easy to find. You can break your information down into a few specific categories.
What the Tinnitus Sounded Like
Write down what it sounded like (e.g., ringing, buzzing, humming), what pitch it was (high, low), and what the volume was. As mentioned above, tinnitus can change over time, and when it does, it might indicate something about your hearing health or another health condition associated with it. Tracking what it sounds like will allow you to notice changes that happen more slowly over time.
How and When It Stopped
You may or may not find it helpful to time your tinnitus, but at least a ballpark idea of how long it lasted might be useful information. Also, remark on any coping techniques you used that might have contributed to the end of the tinnitus episode.
What Triggered It
Sometimes you don’t know what triggers a tinnitus episode, and that’s okay. If you do know, jot it down to help you remember a known tinnitus trigger. If you’re not sure, write down a few theories. You may notice that one theory pops up again and again, lending you some confidence that it’s a trigger.
Other Details About Your Routine
Date and time, how you slept the night before, what you ate that day and what you were doing when tinnitus struck might all have some valuable insight into the intensity of the episode. Write down any details about your day that might be pertinent.
Bringing this Information to an Audiologist
If you’re already working with an audiologist regarding your tinnitus, they may find the information you write in your journal quite useful in determining how effective your tinnitus management plan is. They may use the information to adjust your plan or try something new.
If you’re not already working with an audiologist, we recommend meeting with one. Coming armed with your journal will help you be able to explain your symptoms to a new audiologist and kickstart a new management program for tinnitus.
If you’re ready to get help with your tinnitus, call Aaron's Hearing Aid & Audiology Center to schedule an evaluation!