TinNOtus

Say NO To Tinnitus!

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Welcome to The Buzz

A space for real stories, honest reflections, and small victories from life with tinnitus and hearing loss.

Here you’ll find comfort, perspective, and maybe even a laugh or two as we learn to live a little more peacefully with that damn noise.

Manifest Living a Good Life With Tinnitus

By Marie

7 Steps to Taking Control of Your Mental Wellness

This article is the result of reading a life-changing book about manifestation:

Roxie Nafousi, Manifest: 7 Steps to Living Your Best Life (HarperCollins, 2022).

Roxie Nafousi, Manifest: 7 Steps to Living Your Best Life - is available through her website

I’ve used Roxie's method to achieve many things in my life. The idea of applying her method to tinnitus came when I met a first-time tinnitus sufferer who was struggling. As I explained how vital mindset is in managing tinnitus, I suddenly thought of Roxie’s book. So, here’s my take on using manifestation to regain control over tinnitus.

Think of this article as a guide that can help you go from a complete tinnitus meltdown to a “Tinnitus? Never heard of it” kind of attitude.

I recommend reading Manifest: 7 Steps to Living Your Best Life for a deeper understanding of the original method, but here’s how I’ve adapted it for us.

Step 1: Be Clear in Your Vision

Before anything can shift, you’ve got to know what you want your life to feel like once you’ve taken control over tinnitus.

It’s easy to say, “I don’t want tinnitus anymore,” but that focuses on what you don’t want. Manifestation starts with clarity, so instead, focus on what you do want.

What does a day with tinnitus look like for you when you have control over it?

Maybe it’s enjoying your morning coffee without the frustration of “another day with the noise.” Or going for a walk and noticing the world around you more than the ringing.

Write it down. Describe it in detail. This is your compass. It’s your vision of peace, connection, and control.

Roxie suggests creating a vision board. There are many ways to do this. I like to write the “goal” in the middle and then draw branches showing the life I want to create around it. Feel free to copy mine. There’s an image below plus you’ll receive it as part of the free workbook linked at the end.

Living-a-full-beautiful-life-that-s-not-brought-down-by-tinnitus.png

Night-time Visualisation Practice:

As you drift to sleep, imagine chatting with a friend about your tinnitus. You tell your friend that tinnitus doesn’t even feature in your day-to-day life. Imagine your friend congratulating you on how your tinnitus has completely faded. Feel the pride and relief in your body. Let that satisfaction be the last thing you feel before sleep. This simple practice plants peace in your subconscious, ready to grow overnight.

Step 2: Remove Fear and Doubt

Fear is loud. Doubt is sneaky. And both can make tinnitus feel ten times worse.

When tinnitus flares, fear often shows up as panic or frustration. “It’s getting louder, I can’t do this.” But fear only fuels the fire. The more we resist the sound, the more space it takes up in our minds.

Doubt also plays its part. It makes change feel impossible. The truth is, although you dislike tinnitus, that frustration can start to feel familiar, and familiar feels “safe.” So when you begin to approach tinnitus differently, it will feel uncomfortable at first. That’s normal. Push through it. On the other side of discomfort is freedom.

Here are a few affirmations to help you shift:

“This is tough, but I’m learning to handle it.”
“Tinnitus doesn’t define me.”
“I can’t always control the sound, but I can choose how I respond.”
“There are still moments of joy in my day. I notice them and let them fill me with peace.”
“My body and mind are on my side. We’re adapting together.”

You can also download my Affirmation Cards for Calm Acceptance — no sign-up or payment required. Or you can join the email list to receive a newsletter every now and and again.

You’re not pretending the sound isn’t there. You’re taking away its power. Give tinnitus less energy. If you don’t feed the monster, it’ll starve. (Just to be clear, no real monsters were harmed in the making of this metaphor.)

Find a Little Calm in the Noise

Living with tinnitus starts with one gentle step — acceptance

It’s a one-page guide to help you ease frustration,

quiet your thoughts, and begin living more peacefully with tinnitus, not against it.

Download

This leads me onto

The “Whatever” Approach

For years now, I’ve used what I call my “whatever” approach. It sounds like I’ve got an attitude problem — and maybe I have! — but it works.

Let me explain.

You know when you really want that piece of cake but tell yourself you “shouldn’t”? The resistance makes you want it even more. But if you say, “Go ahead, have it if you really want to,” suddenly you relax. The craving loses its power.

The same principle can apply to tinnitus. Instead of pushing against it, lean in.

Old reactions:

“I just wish I had peace and quiet.”

“I can’t concentrate.”

“It’s unbearable.”

New reactions:

“I hear you. You don’t bother me.”

“Ah, I love that sound.”

“Is that all you’ve got? Pathetic.”

It’s playful, cheeky, and surprisingly freeing. Try it. Tell tinnitus to “go do one,” or, if you’re feeling extra British about it, “You naughty little monkey, bugger off before I get my knickers in a twist.”

It takes practice, but it’s worth it. You’ll soon feel the shift.

Step 3: Align Your Behaviour

This one hit me hard when I first read it. It’s a bit like “fake it till you make it,” but without the cringey “turn that frown upside down” vibe.

Roxie says you can’t manifest peace while living in chaos.

Ask yourself: what small actions align with my life where I am in control of tinnitus?

A five-minute breathing exercise when the ringing spikes
Journalling instead of doom-scrolling
Thinking of three things you’re grateful for before sleep
Choosing compassion over frustration when bad days hit
Flipping negative thoughts into positive ones (like in Step 2)

I act as though tinnitus doesn’t exist. I just get on with life. If someone asks me about it, I smile and say, “What ringing?” Even though the tinnitus is still there and I can absolutely still hear it, I'm not going to give it a second thought. I don't need other people's pity.

Tiny habits become proof that you’re taking control. Each action whispers, I’m becoming the person I’m manifesting.

Step 4: Overcome the Tests from the Tinnitus Monster

Oh, the tests. They’ll come, and not in the way you expect.

There’ll be days when the ringing feels relentless and your mind says, “See? Manifesting isn’t working.” That’s your test.

Roxie explains that these moments aren’t punishment; they’re proof you’re growing.

When tinnitus flares, see it as an opportunity to practise what you’ve learned. Breathe. Ground yourself. Respond differently than you would have last year.

Each test is you showing the tinnitus monster (and yourself) that you’re evolving.

Step 5: Embrace Gratitude Without Limits

When you live with tinnitus, gratitude can feel complicated. You might think, “I’d be grateful if the noise stopped.”

But gratitude isn’t conditional. It’s a way of seeing the world.

Even in the middle of a tinnitus rave, there is beauty. You can always find beauty in the people who show you kindness, in small moments of silliness, in the body that keeps showing up for you every day.

Try this before bed:

Write down three things you’re grateful for, and let at least one exist alongside tinnitus.

For example:

My comfy bed
The music I love
My family, friends, or pets

Music is a great companion to tinnitus. If the ringing is too much, sing your favourite tune (even badly). It’s not about perfection, it’s about shifting focus.

Say to tinnitus, “Yeah, I know you’re there, but this is my life. I’m choosing how I live it.”

That’s real growth right there.

Step 6: Turn Envy into Inspiration

It’s normal to look at others who seem free from what you’re dealing with. But comparison never ends well.

Everyone carries their own version of the tinnitus monster, it just takes different forms.

Envy drains you. Inspiration fuels you.

When you see someone floating around in joy, or “always” happy, or thriving, instead of thinking “must be nice,” or “what a twat” try instead “what can I learn from their energy?”

Their behaviour is proof that joy still exists. They almost certainly have issues that they’re dealing with. They choose how they react to them, just like you can.

Step 7: Trust Yourself and the Process

This one’s the hardest.

When tinnitus feels overwhelming, trusting that things will get better can sound like wishful thinking. But trust is the bridge between where you are and where you’re going. You don’t need to know how everything will improve. You just need to stay open, consistent, and kind to yourself.

Consistency is the quiet hero here. It’s what turns tiny moments of progress into a steady foundation. Patiently work through the steps even when you don’t feel like it. That’s when they work their magic. Bit by bit, you’ll notice small shifts. You’ll have more control over tinnitus. You’ll experience shorter, less intense stress cycles. You’ll feel your positive vibes accumulate until you become unstoppable!

That’s manifestation at work.