April is Stress Awareness Month!

It’s Stress Awareness Month and we’d like to talk about it. In this blog we’ll be exploring what stress is, what it looks like and tips to manage it. But what does that have to do with ears and hearing? Read on to find out more!

What is stress?

Stress is the body’s natural reaction to feeling threatened or under pressure whether this is real, imagined or perceived. When we’re stressed, our body releases adrenaline. This fight-or-flight response is meant to motivate us to act quickly and protect us from the threat either by confronting (fight) or escaping (flight) danger.

We’ve all experienced stress at some point in our lives, some more than others. The things that cause us stress and the level of stress we feel in a situation differs from person to person. Pressure at work, school or home, difficult life events or illness can all cause varying levels of stress. However, too much stress can have a negative impact on our mental and physical health and it can even affect our hearing.

What can stress look like?

Stress can manifest in a number of ways with symptoms appearing in both our physical and mental health. Everyone reacts to stress differently and the symptoms can show up in different ways for different people.

If you’re feeling stressed you may be:

• Feeling irritable, angry or teary
• Feeling worried, anxious, hopeless or scared
• Struggling to make decisions or feeling overwhelmed
• Suffering from headaches, muscle pains, chest pains and stomach pains
• Feeling sick, dizzy or faint

What causes stress?

The things that cause us stress and the level of stress we’re comfortable with is different from person to person.

Some things that may cause stress include:

• Personal problems such as relationship issues
• Work pressure
• Life changes like moving house, getting married/divorced or a bereavement
• Money worries
• Health issues
• Pregnancy and parenting
• Feeling alone or unsupported
• Our genes, upbringing and experiences as children

What does Stress Awareness Month have to do with hearing?

Tinnitus is a common condition with latest research suggesting 1 in 7 people in the UK living with persistent tinnitus. If you have a higher level of stress you are more likely to be troubled by your tinnitus. According to the British Tinnitus Association, “Although it is not always clear whether stress causes the onset of tinnitus, or perhaps is a contributing factor, it is common for tinnitus to start at times of high stress or after a period of stress. It is also common for existing tinnitus to become worse during periods of high stress. For some people, tinnitus acts as their ‘barometer’ of stress, often worsening when there are difficult things going on in life. Of course, the worsening of tinnitus when you are already feeling stressed can add another burden, and lead to a ‘vicious cycle’ as each stress influences the other.” You can find out more about tinnitus and stress by visiting Tinnitus UK here.

My stress is affecting my tinnitus. Is there anything I can do about it?

Yes! Although there is no cure for tinnitus there are ways to manage both tinnitus and stress.

Stress awareness and tips to manage stress and tinnitus

Being aware of and acknowledging our stress is a great first step to gain some control. Being prepared for periods of stress can make it easier to get through them. Knowing how to manage our wellbeing can help us to recover after a stressful event.

Some ways to try and manage stress include:

Understanding your thoughts

Understanding your thoughts and becoming aware of particular situations when your tinnitus is distressing. Writing down what goes through your mind at that time may be helpful. The BTA suggests asking yourself these questions:

• What tells you that the thought is true – what evidence supports the idea?
• Is there anything that tells you it is not true – what evidence do you have against it?
• What is the worst thing that could happen?
• If a friend asked you for help about the same problem what would you say to them?
• What would a friend say to you?

By changing the messages, you tell yourself about tinnitus such as reminding yourself it isn’t dangerous and you can still enjoy life, you may be able to reduce the impact on your life.

Being kind to yourself

Try to take breaks in the day to do something that you enjoy. A nice coffee, reading a book or watching TV or spending time with a pet. Do something that brings you joy. Don’t forget to reward yourself for your achievements, even if they seem small.

Keep a daily routine

Try and keep a regular routine as this can help you to feel more in control. Whether that’s getting up at the same time even on days off or weekends or eating a meal at a similar day.

Finding time to relax in a way that benefits you

This can be difficult during stressful periods but self care is very important. Whatever it is that helps you to relax, try and make time for it. It could be something small every day like reading or writing or it could be something you do a couple of times a week like a nice bath or exercise.

Getting plenty of sleep

Getting plenty of sleep is really important. This can be difficult if your stress is keeping you awake at night. But sleep repairs and relaxes our body and can help reverse the effects of stress. You can find out more about sleep here.

Keeping active where possible

Keeping active won’t make your stress disappear but it can help to reduce emotional intensity and clear your thoughts. You don’t have to run a marathon,  You can find out more about keeping active here.

Eating regularly and well

Eating regularly and well can have a positive impact on our stress. Our diet affects both our physical and mental health, you can find out more about this here.

Talking to someone

Connecting with friends, family, support groups or a counsellor to share feelings or concerns can be helpful. A problem shared is a problem halved and it’s good to not feel alone. It’s important to note that if you feel your tinnitus has worsened and you are struggling to cope you should contact your GP for support. The British Tinnitus Association has a freephone helpline, online chat, email and text support available. There are also online support groups available through the BTA website as well as information for those supporting someone with tinnitus.

We hope that you’ve found our blog on Stress Awareness Month helpful. Stress can feel very overwhelming but you’re not alone.

Leeds Audiology Clinic

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