The holiday season is fast approaching. For many, that comes with travel plans, long lines, and big crowds. The hope is that the connection with loved ones makes the journey worthwhile; yet, it can also stir up the question, “Will my tinnitus impact my traveling?” This month, we explore why tinnitus might feel worse when you travel and include a few easy tips you can incorporate in your packing list.
Stress
Tinnitus flare ups when stressed are common. The research has shown that tinnitus can feel both louder and more bothersome during times of stress (Elarbed et al, 2021). Stress brings the nervous system into fight or flight mode. That chain reaction can create a heightened awareness of tinnitus. The brain then gets stuck in a loop of stress turning up the tinnitus, and tinnitus turning up the stress.
Some of the factors that can exacerbate tinnitus during travel time might not feel stressful at all. Changes in sleeping patterns from late nights/early mornings, reduced physical activity from long rides or sitting around the dinner table, and eating traditional holiday foods can sometimes feel like welcome disruptors in our routine. These brief changes in our lifestyle, diet, and sleeping habits can still be experienced as stress within the body and impact the perception of tinnitus. Stress paired with poor sleep can also lower our brain’s ability to filter out tinnitus.
Hearing Loss or Sound Sensitivity
Hearing sensitivity also impacts our perception of tinnitus when traveling. For people with hearing loss, high-ceiling terminals and hearing aids underperforming in noisy environments make it easy to miss travel information. The resulting heightened awareness of these communication barriers primes the nervous system to be on high alert, which can make tinnitus sound much louder and more intrusive.
For individuals with sound sensitivity (such as hyperacusis), crowded checkpoints and continuous cabin noise can induce sensory overload. The combination of the brain’s anticipation of auditory discomfort and loud environmental noise amplifies the perception of tinnitus.
Travel Colds & Cabin Pressure
Many of us have experienced it: you're miles from home when a head cold settles in. Viruses can temporarily exacerbate tinnitus due to symptoms ranging from high fevers to sinus congestion to fatigue. Build up of middle ear fluid or ear infections can also cause a change in tinnitus. The middle ear, specifically the eustachian tube, has an important job of balancing pressure. During a flight, the rapid change in elevation can be difficult for the eustachian tube to keep up with. This change in pressure is made worse if you are already congested because the eustachian tube is already underperforming.
Tips
Choose well fit headphones, hearing aids, or assistive listening devices.
Use a pair of noise canceling headphones if background noise worsens your tinnitus or stress. Well fit over the ear headphones have a naturally greater noise reducing effect compared to ear buds if not optimally fit. The fit is key- well fit headphones or earbuds will help decrease background noise while also allowing you to hear the audio you are listening to at a more comfortable, safe volume.
If you wear hearing aids, review your device’s options for noise reduction settings, access to volume control, and bluetooth connectivity. Many airlines offer accessibility services or accommodations. Give yourself extra time at the airport to discuss the available options. Lessening travel stress and enhancing communication can help decrease the brain’s attention to tinnitus.
Pack your wellness essentials in your carry on.
If you know you are prone to catching travel colds or have repeat eustachian tube issues during flights, check in with your trusted healthcare provider prior to travel. They can guide you towards best practices and over the counter or prescription items to pack in your suitcase that will support clear sinuses and make the flight as comfortable as possible.
If overstimulation, stress, and poor sleep seem to worsen your tinnitus, pack a few items to support you. Think of small, lightweight items such as an eye mask for overnight travel, a favorite familiar playlist or movie downloaded to your device, or even a small token that you can hold in your pocket that brings comfort.
Keep the good routines where possible.
Hydrate, eat, and rest when you can. Nourishing home cooked meals or ingredients you normally rely on might not always be available while traveling. Pack a few favorite healthy snacks. Fill your water bottle. Rest does not always equal a full night of sleep. Even moments of stillness- unplugged from devices, to-do lists, and loved ones- can be restful or restorative.
Have an old faithful trick up your sleeve. If tinnitus spikes when you are away from home, what can you come back to that feels familiar and grounding? It may be a few minutes of breathwork, a kind mantra, or a firm self hug.
For additional support, find a self-paced tinnitus management program, so you can keep progressing toward your goals and lean into supportive tools while you are away from home. The Mindful Tinnitus Practice through Grounded Hearing can be found under the “Services” tab of this website. Of course, you can also use your own preferred search engines to find a program that meets your unique schedule and style.
For a deep dive into the studies referenced above, check out the resource below:
Elarbed, A., Fackrell, K., Baguley, D. M., & Hoare, D. J. (2021). Tinnitus and stress in adults: a scoping review. International Journal of Audiology, 60(3), 171–182. https://doi.org/10.1080/14992027.2020.1827306
