How to Manage Tinnitus While Working
When my tinnitus first started, I found it hardest to deal with at work. Sitting at my desk trying to focus while the ringing in my ears kept buzzing away was exhausting.
At first, I thought I’d just have to live with it — but over time, I discovered several strategies that really helped me manage tinnitus while working.
Now that I’ve got these habits (and my daily Quietum Plus routine) in place, my workdays are much more productive — and way less frustrating.
If you’re looking for ways to stay focused with tinnitus, here are my best tips. And here’s the supplement I personally use every day to support my ear health:
Quietum Plus — Official Site
Table of Contents
1. Use Background Sounds
One of the first things that helped me was using soft background noise to mask the ringing — especially in quiet office settings.
I started playing low-volume:
✅ White noise
✅ Rain sounds
✅ Ocean waves
✅ Gentle instrumental music
This made the tinnitus less noticeable and helped me concentrate.
2. Take Short Breaks
I noticed my tinnitus would get louder when I sat too long without moving. Now, I take a quick 5-minute break every hour:
✅ Stretch
✅ Walk around the office
✅ Step outside for fresh air
This helps calm my nervous system — and my ears too.
3. Stay Hydrated
I underestimated how important hydration is for ear health. Drinking water regularly during the workday helps maintain good circulation — which really supports tinnitus management.
4. Manage Stress
Work stress used to trigger my worst tinnitus spikes. Now I:
✅ Use breathing exercises
✅ Pause when feeling overwhelmed
✅ Remind myself to slow down and stay calm
It helps that I take Quietum Plus, which contains ashwagandha — an herb known to lower stress and calm the nervous system.
5. Adjust Your Workspace
I also made some simple changes to my workspace:
✅ Reduced screen glare (less eye strain = less tension)
✅ Lowered overhead lighting
✅ Improved posture with an ergonomic chair
The more comfortable and relaxed I am, the quieter my tinnitus tends to be.
6. Use a Sound App or Masker
I downloaded a great tinnitus masking app on my phone — I use it during especially bad days to help drown out the ringing while I work.
7. Stick to a Healthy Routine
I noticed that bad eating habits and poor sleep made my tinnitus worse. Now I:
✅ Eat anti-inflammatory foods
✅ Get 7-8 hours of sleep
✅ Avoid excess caffeine
This, combined with Quietum Plus, keeps me feeling balanced and helps keep the ringing manageable.
Final Thoughts
If you’re trying to figure out how to manage tinnitus while working — trust me, small daily changes can make a big difference.
Adding Quietum Plus to my routine, staying hydrated, managing stress, and using soft background sounds have all helped me stay productive — and sane — at work.
If you want to try what worked for me, here’s where I order mine:
Quietum Plus — Official Site
One of the biggest lessons I learned is that you really can’t ignore tinnitus at work — if you don’t take steps to manage it, the frustration builds fast. That’s why these small habits made such a difference for me.
Another thing that helped? Letting coworkers know (especially those I’m close to) that I deal with tinnitus. That way, if I need a moment of quiet or to take a short break, they understand.
I also stopped drinking so much coffee at work. I used to go through 3-4 cups a day, but caffeine always seemed to spike my tinnitus — so now I stick with herbal teas and water.
Having Quietum Plus as part of my morning routine really helps set me up for a smoother workday — I feel calmer and more focused, which keeps the ringing from taking over my attention.
I also try to avoid very quiet rooms — a completely silent office made my tinnitus more noticeable. Soft ambient noise actually helps me concentrate better.
Another great habit is using a simple “to-do” list during the day — when my mind is focused on tasks, I notice the ringing less.
I also started paying attention to posture — slouching made my neck and shoulders tight, which can make tinnitus worse. Now I check in with myself and adjust my chair throughout the day.
If I know I’m heading into a stressful meeting or deadline, I’ll take a minute beforehand to do a few deep breaths — it really helps keep my nervous system calm and my tinnitus quieter.
Staying consistent with Quietum Plus made a big difference for me — I noticed that when I missed a few days, my ear ringing got louder again. Now it’s part of my daily wellness routine.
When I’m on Zoom calls, I use over-ear headphones instead of earbuds — they’re more comfortable and help avoid sound fatigue, which can worsen tinnitus.
One trick that helps: changing work environments when possible. If I’m having a bad tinnitus day, working from a coffee shop or even a different room helps shift my focus away from the ringing.
I also use noise-cancelling headphones sometimes (without music) just to block out background distractions, which makes it easier to stay calm and focused.
At lunchtime, I try to step outside — the fresh air and movement really help reset my body and calm the ringing in my ears for the afternoon.
I also try to avoid multitasking too much — when I’m jumping between tasks, I notice the tinnitus more. Focusing on one thing at a time helps my brain stay in “flow” mode.
Keeping my blood sugar stable during the day helps too — if I skip meals or eat too much sugar, I always notice my ear ringing gets worse.
I also learned that certain desk positions can contribute to neck tension — now I make sure my screen is at eye level and my chair supports good posture, which helps prevent tinnitus flare-ups.
The biggest key for me was consistency — combining Quietum Plus, hydration, stress management, and small adjustments at work has made a huge difference.
If you want to support your ear health too, here’s where I get Quietum Plus:
Quietum Plus — Official Site