DOWNLOAD EXERCISES TO HELP YOUR TINNITUS Ask your hearing professional about Widex Zen Therapy, or the exercises here.

DOWNLOAD EXERCISES TO HELP YOUR TINNITUS Ask your hearing professional about Widex Zen Therapy, or the exercises here.
The many faces
of tinnitus
There are an estimated 50 million people
affected by tinnitus in the United States.
The primary symptom of
tinnitus is ringing or buzzing in
the ears. Hearing loss may also
be an associated condition
What is
of tinnitus. In 90 percent of
the members in the American
Tinnitus Association who are
affected by tinnitus, hearing
loss was also reported.*
*American Tinnitus Association
What Can Cause
Tinnitus can be triggered by a variety of causes,
but is commonly linked to exposure to loud
sounds, which can damage the delicate sensory cells of the inner ear. This condition has
also been associated with ear infections, aging,
stress, excessive earwax, high blood pressure,
and sensory nerve disorders. Activities such as
smoking; drinking alcohol or caffeine, and taking excessive amounts of aspirin or antibiotics
may exacerbate tinnitus.
Activities that may
exacerbate tinnitus.
How can I manage
If you suspect that you may be one of the many
faces of tinnitus, your first step is to undergo
a professional evaluation. Counseling with an
experienced hearing healthcare professional
trained in managing tinnitus, improves your
chances of success in regaining your quality of life. The effects of tinnitus can often be
minimized by a combination of counseling and
sound stimulation.
How does sound help?
Amplified sound from hearing aids, environmental influences, music, or sound from noise
generators can help to minimize the contrast
between the buzzing or ringing of tinnitus and
the surrounding sound environment.
A highly original hearing aid feature that has
been shown in a clinical study to be a promising
tool for tinnitus relief is known as Zen.
What is Zen?
The patented Zen Program is available
exclusively in Widex hearing aids.
The Zen tones are inspired by the relaxing
effect of certain types of music. Zen plays random, chime-like tones that can be used for relaxation and for making tinnitus less noticeable.
With stress named as one of the most common
factors involved with tinnitus, relaxation and
stress reduction are vital elements in effective
tinnitus management.
For some people with tinnitus, counseling and
the use of hearing aids with Zen may be the key
to reclaiming clear, uninterrupted hearing. The
effect of using Zen is immediate but for most it
will take some time. Your hearing care professional will help you set realistic goals and can
adjust the Zen program if needed.
Zen is for daily use. You can use it to avoid
complete silence and so reducing your focus on
the tinnitus. It can also be used for meditation
and relaxation purposes.
Widex researchers, designers, audiologists, and
engineers have been committed to helping the
many faces of tinnitus, all of whom have been
affected by frequent or persistent hearing disruptions. We are proud of our unique approach,
which provides millions of people a promising
option for tinnitus management.
and tips
exercise (1)
Stress can make it harder to cope successfully
with tinnitus and can often cause a tightening
of muscles. Doing some exercises can help you
to relax and thereby reduce stress.
It is recommended that you spend 15 minutes
each day doing these relaxation exercises.
Here are some tips to remember when carrying
out these relaxation exercises:
• Sit in a comfortable chair in a quiet place with
no distractions
• Do the exercises while listening to the Zen
tones but if you are too distracted, turn
them off
• Take off your shoes and wear loose, comfortable clothing
• Don’t worry if you fall asleep
• After finishing the exercises, close your eyes,
relax for a few minutes, breathe deeply and
rise up slowly.
Progressive Muscle Relaxation
An example of progressive muscle relaxation is
to focus on the muscles in your right foot. Then
inhale and simply tighten the muscles as hard
as you can for about eight seconds. Try to tense
only the muscles that you are concentrating on.
Feel them tense. Then release them by sudExercises and tips
denly letting go. Let the tightness and pain flow
out of the muscles while you slowly exhale.
The idea is to progress systematically, starting with your head and progressing all the way
down to your feet. Here is a progression you
can follow:
• Head (facial grimace), neck and shoulders.
Chest and stomach
• Right upper arm and right hand. Left upper
arm and left hand
• Buttocks, right upper leg and right foot. Left
upper leg and left foot
Relax for about 10-15 seconds and repeat the
progression. The entire exercise should take
about five minutes.
When finished count backwards from 20 and
slowly rise up.
Exercises and tips
exercises (2)
Doing some exercises can help you to relax and
thereby reduce stress. The following exercises
‘Deep Breathing’ and ‘Guided imagery’ take
only five to ten minutes.
Deep breathing
Follow the tips above and add deep, rhythmic
breathing. Specifically, you should complete the
following cycle 20 times:
• Exhale completely through your mouth
• Inhale through your nose for four seconds
(count “one thousand one, one thousand two,
one thousand three, one thousand four”)
• Hold your breath for four seconds
• Exhale through your mouth for six to eight
• Repeat the cycle 20 times
The entire exercise takes approximately five to
seven minutes.
Exercises and tips
Guided imagery
After achieving a state of relaxation via deep
breathing, keep your eyes closed and continue
the deep breathing while imagining yourself in
the most relaxing environment possible (perhaps lying on the beach, floating in the water,
or floating on a cloud).
Try to imagine, with all your senses, the feel of
the air on your skin, the smell of the fresh ocean
or forest, or the taste of your favorite beverage
and either listen to the Zen tones, or make up
your own pleasant and relaxing imagery sound,
like ocean waves, a babbling brook, or the
crackling of a warm fire.
When finished, count backwards from 20 and
slowly rise up.
The ‘Guided imagery’ exercise can also be
beneficial after progressive muscle relaxation.
Exercises and tips
Tips for managing
sleep problems
One of the most common problems among
people with tinnitus is difficulty falling asleep or
staying asleep. It is important to address these
issues, as they will have an effect on your ability
to cope with your tinnitus.
Managing sleep problems
Before dealing with your sleep problems, you
should keep in mind that adults need an average of eight hours of sleep and that sleep requirements sometimes change as you get older.
Here is a list of suggestions to help you manage
any sleep problems:
• Maintain a standard bedtime and set your
alarm for the same time each day.
• Walk or exercise for ten minutes a day, but
not right before going to sleep.
• Close your curtains or drapes and keep your
bedroom dark enough to sleep and at a comfortable temperature.
• Don’t watch TV, eat or read in bed.
• Sleep on your back or on your side; try to
avoid sleeping on your stomach.
• Have a set pre-bedtime routine. Start relaxing as you go through your routine, for example take a warm bath.
• When you go to bed, take a deep breath and
just relax. Feel your muscles relax and focus
on pleasant thoughts.
Exercises and tips
• Use a fan or white noise machine to counter
your tinnitus.
• Don’t engage in any activities before bed
that stimulate your body or your mind. For
example, watching a favorite TV program, or
participating in a hobby activity.
• Avoid food and drinks that contain caffeine.
Caffeine is present not just in coffee but in
soft drinks, tea, hot chocolate and chocolate
candy. Refrain from drinking alcohol an hour
or two before going to bed.
• Don’t take a late afternoon or early evening
nap. If you find yourself extremely tired in the
afternoon, take a brisk walk instead of a nap.
If you still have problems falling asleep, don’t
lie awake for more than half an hour. If you find
yourself wide awake, get out of bed and do
something quietly. Only go to bed when you’re
relaxed and ready to sleep. This reduces the
time you are awake in bed.
Exercises and tips
Sound stimulation plays a vital role in managing
the effects of tinnitus. Typical sounds used in
tinnitus management can be amplified sounds
from hearing aids, environmental sounds and
music or noise from noise generators. Using sound in this way can help minimize the
contrast between the tinnitus and the surrounding sound environment to provide relief
from annoying sounds. It also makes sure the
brain receives as much sound input as possible
making it less likely to overreact because of too
little sound.
Sound also helps you relax. As stress is one of
the most common factors involved with tinnitus, relaxation and stress reduction are vital
elements in effective tinnitus management.
Your hearing aids have a Zen program that
helps manage the effects of tinnitus. Zen is
individualized according to your hearing loss
and takes background noise into consideration
when playing.
Exercises and tips
By choosing Widex hearing aids, you
are choosing products from a company
that has been WindMade certified.
WindMade is the first global consumer
label identifying companies that use
wind power.
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