“Finally home—now I can relax and enjoy the end of the workday.” That’s what many working people think after a long day at work. But then they hear a whistling, ringing, or buzzing sound in their ear, and the cause isn’t the refrigerator turning on or a noisy neighbor—it’s their own head. Diagnosis: tinnitus. The symptoms can be described as a widespread condition. In Germany, about three million people suffer from it constantly, and as many as 10 million hear these disturbing noises at least once a year.

These can have various causes—ranging from exposure to external noise to illnesses and psychological stress. For example, about a quarter of those affected by chronic tinnitus say they were or still are under a great deal of stress. Based on current scientific understanding, while stress does not directly cause tinnitus, it does increase the likelihood of developing it. Accordingly, psychological factors primarily influence how one experiences the sounds and copes with them. In addition, chronic stress can “put pressure on” the ears, making them more sensitive to other disturbances. For example, constant noise exposure or muscle tension caused by prolonged sitting and repetitive work can lead to tinnitus.

Anyone who hears these sounds frequently or if they last longer than 24 hours should see an ENT specialist. The doctor will conduct a thorough hearing exam and can identify any physical causes. If stress is a factor, those affected can do a lot on their own to relax—both at work and, above all, in their free time. Of course, it’s not exactly easy, but either way, it’s worth taking care of your own health. Perhaps with a step-by-step plan—after all, no one is born a (relaxation) master.

If you keep hearing ringing in your ears and feel stressed, a good place to start might be to delegate some tasks—at work, but perhaps also at home—even if it’s just grocery shopping, unloading the dishwasher, or vacuuming. Even if you love your job and are very enthusiastic about all sorts of things—saying “no” to a new project can sometimes be helpful and can also help you, overall, to calmly get through the items on your to-do list.

Another source of relaxation: your free time. Make fewer plans, go to bed a little earlier, spend an evening at home alone, or read a good book. Do the things that are good for you—that’s the best way to reduce chronic stress. Exercise, yoga, or autogenic training can also help—as can a massage to relieve tension.

If these measures are not sufficient—perhaps because the tinnitus has already become chronic—there are various personalized therapies available to help those affected: auditory therapy, neuro-music therapy, hearing aids, or a modern inner-ear treatment can alleviate tinnitus by improving hearing. If you have any questions, consult an expert—use our search tool for ENT doctors or hearing aid specialists to find the right professional near you.