Les 1
Sound, The Alarm
Always consult a doctor to rule out serious issues causing tinnitus, like wax buildup or health conditions. Tinnitus can be distressing, but there are many techniques to manage it and improve sleep. Understanding tinnitus is crucial for effective treatment. Doug shares his personal experience of coping with tinnitus, emphasizing the importance of knowledge and emotional management. The Yasparov cycle illustrates how worrying about tinnitus amplifies it. Habituation, the brain's ability to ignore non-threatening sounds, is key. The episode encourages community support and sharing personal experiences to alleviate stress.
Les 2
Audio Camouflage
In this episode, we debunk three tinnitus myths and introduce masking. These myths can often keep us suffering unnecessarily. Masking is a popular technique and I'll help you discover which type works best for you.
Les 3
Breathe To Relieve
Today's focus is on relaxation techniques to help manage tinnitus. Stress and anxiety can amplify tinnitus, so calming the body is essential. Breathing exercises are highly effective and contain an overlooked solution to your tinnitus.
Les 4
Touch Your Tinnitus
In this episode, we focus on using tactile sensations to distract from tinnitus. You'll be invited to enjoy the sensation of touch and use your breahting and focus to counteract your tinnitus. This is one of my favourites!
Les 5
And Now, The Shipping News
Today’s episode introduces the "Shipping News," a century-old UK tradition broadcasting nautical weather updates. Known for its calming, repetitive tone, it helps many fall asleep. The content is understood in words but not meaning, providing a perfect distraction without overstimulation. This session features a fictional Shipping News broadcast to soothe tinnitus sufferers, redirecting attention from the noise in their ears to the rhythmic, monotonous narrative.
Les 6
Bore You To Sleep
The Serenade of the Savanna: A Night in Botswana. In this session, I'm going to give you an adult bed time story inspired by my Home Country of Botswana. I hope you enjoy it and you get to know my home a bit better while finding relief and sleep.
Les 7
Relearning Your Relationship With Tinnitus
Episode 7 reframes tinnitus as a relationship needing acceptance, not resistance. It critiques combatting tinnitus as counterproductive, urging peace and understanding. Listeners journal tasks and emotions, challenge negative narratives, and accept past causes, fostering emotional resilience and control. It encourages forgiveness and community sharing for holistic tinnitus management.
Les 8
Give Your Tinnitus A Hug
Episode 8 explores embracing tinnitus rather than resisting it, understanding that our emotional response plays a crucial role. By focusing mindfully on the sound, its pitch, and intensity, we cultivate acceptance and diminish its perceived impact, treating it as a neutral sensation rather than a threat. This approach fosters a more peaceful relationship with our auditory experience.
Les 9
Lifestyle Changes
Episode 9 explores lifestyle adjustments to manage tinnitus, emphasizing it as a symptom, not a disease. Techniques like sleep hygiene are crucial—regulate light exposure, keep your room cool, and maintain consistent sleep routines. Avoid stimulating activities before bed. Exercise and mindfulness reduce stress, benefiting sleep and tinnitus. Stay organized to reduce stress. Non-invasive treatments include hearing aids and sound therapy, while the Linere device offers promising but costly results.
