Stage 1: Understanding the Sound
∾ Why Your Brain Thinks There is an Annoying Sound When There isn't ∾
What You’ll Learn in This Stage
- What tinnitus actually is (and what it isn’t)
- Why the brain can amplify these sounds
- Why focusing on the sound makes it louder
- How stress ties into the volume
- Why your reaction matters more than the noise itself
Before we can change how we respond to tinnitus, we need to understand what it actually is. Not the scary internet version. Not the “you just have to live with it” version. The real version. The grounded, “ohhh, OK, that makes sense now” version.
You've probably already realised that there isn't actually a sound in your ear. That sound you're hearing is a perception of a sound.
There’s no actual sound wave entering your ear from the outside world. Nothing is physically “making” a noise in your ear canal. Instead, the brain is generating or misinterpreting signals internally, and you perceive that as a sound.
Download The PDF Version
Free & no sign up required!
Would you like the whole series in e-book form?
Please hit "download" and it'll be all yours!
No email or payment required.
Tinnitus is basically your brain misinterpreting a signal. It’s like the internal wiring got a little confused, and now it’s sending out a noise that doesn’t match the outside world. It can happen for loads of reasons: hearing changes, stress, noise exposure, ageing, jaw issues, lack of sleep, or sometimes for absolutely no clear reason at all. The tinnitus monster holds no prejudice to who it annoys.
Think of your brain as a hyper-vigilant security guard who’s been given the job of protecting your hearing. Most of the time, it does a great job. But occasionally, it goes a bit over the top. It hears a tiny signal from the auditory system and goes, “OH NO, THIS IS IMPORTANT, PAY ATTENTION!” even when nothing dangerous is happening.
Here is what I believe the real problem with tinnitus is. The real problem is not the sound itself. It’s the meaning your brain attaches to it.
If your brain decides the sound is threatening, unfamiliar, or annoying, it keeps highlighting it. It literally turns up the awareness of it. That’s why tinnitus often flares when you’re stressed or trying really hard not to focus on it. Your brain is going: “Sound? You said sound?! Let me bring it front and centre for you, boss!”
But here’s the good news: Brains can learn. And your brain can absolutely learn that the tinnitus sound is safe, boring, and not worth shouting about.
In fact, this is exactly how habituation happens. Your brain filters it out in the same way it filters out your fridge hum, traffic noise, your own blinking, the feeling of your clothes on your skin, or that neighbour who insists on telling you about how Janice opposite looks at her in a weird way.
The first stage is about pulling the mystery out of tinnitus. The more you understand the mechanics, the more control you start to feel. Instead of “something is wrong with me,” it becomes “oh, this is just my system doing a weird but harmless thing.”
Understanding breaks fear. Fear is what feeds tinnitus. Knowledge is what starts shrinking it.
〰
Stage 1 — What to Remember
- Tinnitus is a brain-driven perception, not an external sound.
- Your brain is wired to notice what feels threatening or unfamiliar.
- Understanding reduces fear — fear increases perception.
- You’re not broken, and nothing unusual is happening.
All of this sets you up for Stage 2, where we start calming the physical and emotional reactions that keep tinnitus front and centre.
Questions for stage 1
You can also download the PDF ebook version below ↓
1. Describe your tinnitus sound in your own words.
What does it resemble? A ring? A hum? A hiss? Something else?
Write what was happening in your life at the time.
3. How does your brain react to the sound right now?
Think in terms of: “My first reaction is…” or “My body feels…”
4. Are there certain times when the sound feels louder or more noticeable?
Stress? Sleep? Silence? Screens? Work?
5. After reading this chapter, what feels slightly clearer or less scary about life with tinnitus, or your future with this condition?
Download The PDF Version
Free & no sign up required!
Would you like the whole series in e-book form?
Please hit "download" and it'll be all yours!
No email or payment required.
Fancy a little more Buzz in your inbox? 🐝
(It’s a friendly buzz, promise.)
Join my newsletter for stories and reflections on life with tinnitus and hearing loss.
Unsubscribe at any time
I do not offer medical advice. I am not a doctor or a medical professional.
TinNOtus is designed with YOU in mind. I'm here for emotional support and personal reflection.
Contact Me on marie.tinnotus@gmail.com
TinNOtus © 2026