Knowing how to measure tinnitus noise is a critical skill for tinnitus sufferers. In addition, you need to track your progress over time. The evidence you collect today will erase all doubts tomorrow.
How to measure tinnitus noise yourself.
Measuring tinnitus noise yourself is done in two steps.
Step One: Determine your tinnitus perception (how loud is it right now).
Step Two: Grade your tinnitus habituation level (your emotional reaction to the noise).
Use these two readings to take daily measurements of your tinnitus noise.
How to determine your current tinnitus perception level.
Perception is a measurement of how loud the volume of your tinnitus is right now. You can use the grading system below to help you take this measurement.
Grade 1 (Slight Tinnitus): You can only hear your Tinnitus in quiet environments. It has not affected your sleep or daily life.
Grade 2 (Mild Tinnitus): Everyday background noises are louder than your Tinnitus. It does not affect you during the day, but it is loud enough to affect your sleep often.
Grade 3 (Moderate Tinnitus): Your Tinnitus noise is louder than your usual environment. It has some effect on sleep and daily life.
Grade 4 (Severe Tinnitus): Loud and constant tinnitus sounds. It disturbs sleep and interferes with daily life.
Grade 5 (Catastrophic Tinnitus): The volume is too loud, and the noise never ceases. You cannot sleep, and you are losing the ability to function in daily life.
Your tinnitus perception will vary throughout the day. For example, Tinnitus sounds seem louder for most at bedtime and just after awakening, resulting from being in ordinarily quiet environments. Therefore, these two times are perfect for taking measurements that are reliable for comparison later.
Related: How to work when you have Tinnitus.
Related: How to quickly get to sleep with Tinnitus.
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How to determine your current tinnitus habituation level.
Your tinnitus habituation level measures your emotional reaction to the noise. Grading habituation is easy of your start by asking yourself these two questions.
- How much time do I spend thinking about my condition?
- How do I feel when I think about my Tinnitus?
Once you have the answers, compare them to the levels below to determine your current tinnitus habituation status.
Fully Habituated: You rarely think about it and have no emotional reaction to your Tinnitus.
Adapted: You think about your Tinnitus once in a while, but you have accepted it and do not have an emotional reaction.
Irritated: You think about your Tinnitus many times a day. When you do, you become moody or angry.
Threatened: Thoughts about Tinnitus take up significant portions of your day. As a result, you find yourself constantly dwelling on the noise and are anxious or fearful about your condition.
Devastated: You are in a state of total panic. You are sleep-deprived and have suicidal thoughts.
STOP! If you have suicidal thoughts or believe your Tinnitus is harming you or the quality of your life—seek immediate professional medical attention. A doctor can help you treat your emotional reaction to Tinnitus.
Related: How to cope with the ringing in your ears.
You must measure tinnitus levels daily, and record them.
Measuring and recording your tinnitus level is the only way you will be able to convince yourself you are getting better.
Tinnitus noise is rarely constant and predictable. The volume may go up one minute and down the next. It may change frequencies or start making entirely new sounds. The ever-changing nature of Tinnitus makes it impossible for you to notice your progress toward complete habituation casually. You need accurate, daily data. You need a tinnitus log.
Create a tinnitus log and record your daily tinnitus perception and habituation levels in it. Make sure you take at least two daily measurements (Just before bedtime and just after you wake up). As the weeks and months pass, you will see any improvements.
When your tinnitus spikes or changes in some dramatic fashion, record those events as separate entries. Spikes and other such anomalies are generally short-duration events. Be sure to capture them in your log, noting the dates they begin and end and your perception and emotional reaction to them.
Related: https://lifewithtinnitus.com/will-my-tinnitus-get-worse-with-time/
When you measure tinnitus, you recover faster.
It may be hard to believe, but your brain is already learning that the ringing in your ears is just a false alarm. As with any constant and unhelpful sensory input, your brain will begin to filter out this wrong information. Like an unpleasant odor that seems to fade over time, you will gradually start to take less notice of your tinnitus noise.
In a few months, you will realize that even when your tinnitus spikes, your reaction to it will be something much more bearable. With time, you will stop dwelling on your tinnitus. You will go from being afraid of it to being mildly irritated. Eventually, you should reach a level of acceptance that guarantees an normal and happy life.
And if you kept accurate measurements of your tinnitus perception and habituation, a rare bad day will cause you no concern. You will have your own all the evidence you need to prove you are on the right track.