TinNOtus

Say NO To Tinnitus!

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Welcome

If you’re reading this, there’s a good chance you’ve started noticing an intrusive noise in one or both of your ears. Maybe it’s a ring, a hiss, a whoosh, a fluorescent-light hum, a buzzing, a pulsing, a rushing sound. Whatever shape your particular tinnitus takes, I want to start by saying this:

You’re not alone.

Tinnitus can feel isolating, confusing, and at times downright maddening. But don’t worry—there’s a whole load of us out here doing the same dance: learning, adapting, wobbling, laughing, crying, and eventually building peaceful, empowered lives despite the noise.

This book is my attempt to give you the guide I wish I had when I first heard the ringing. It’s not a medical textbook. It’s not a therapy manual written by someone with 47 degrees and a wall full of framed certificates. And it’s definitely not one of those doom-scrolling internet articles that make you regret ever opening your browser.

Instead, this is a journey. It's a practical, mindset-shifting roadmap you can actually walk. At your own pace. With clarity. With compassion. And with an occasionally cheeky virtual nudge from me whenever helpful.

Who am I?

Well, I’m more than my tinnitus. I’m someone who loves the great outdoors but wouldn’t survive a night in a tent. I adore animals and the humans who treat them well. I go gooey when I hear my favourite tunes. I’m happiest when I’m with the people who matter most to me.

And yes—twat-faced tinnitus has been hanging around for about 32 years now, lurking like a background character that refuses to leave the show. But I’m not my tinnitus. I’m Marie. And I want to help you remember who you are beneath the noise, too.

What I'm going to show you in this book is known as habituating tinnitus. Although I've used a big word here, habituating, don't be fooled into thinking I'm intelligent. I'm not. I've just been doing some research on the thingy-net and now I feel enlightened!

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A quick word about habitation and my take on what this means for those of us living with tinnitus.

A lot of people hear the word habituation and think it means “learning to love tinnitus” or “pretending it isn’t there.” Absolutely not.

Habituation is simply your brain doing what it’s designed to do: downgrading something that feels threatening, emotional, or urgent into something neutral, boring, and unimportant.

Your brain does this with clocks ticking, fridge hums, traffic noise, your own heartbeat and when your partner starts talking. And it can absolutely do it with tinnitus too.

Habituation isn’t about elimination. It’s about transformation. Look at you, you butterfly!

For us, transformation goes like this:

this sound is dangerous and terrifying

ugh, annoying, but irrelevant.

And the brilliant thing? Your brain is always trying to habituate. You just need to start giving it the right conditions to habituate tinnitus.

This book shows you exactly how.

I’ve built these stages around the idea that tinnitus is not a life sentence of fear, hyper-vigilance, or emotional exhaustion. You can learn to quiet the emotional storm around the sound, soften your nervous system’s grip on it, and rebuild a sense of control you might not have felt in a very long time.

We’re going to walk through six core skills—simple, doable ones—that help rewire how your brain responds to tinnitus. Not in a mystical unicorn-dust kind of way, but in a “your brain works like this” kind of way.

There’ll be moments that challenge you, and moments that soothe you.

And at the end of each chapter, you’ll find a workbook section—so the learning becomes action, and the action becomes progress. The tinnitus monster doesn’t reward lazy bones, after all. By the end, you’ll have your own personal handbook: your story, your patterns, your breakthroughs, your strengths.

Handwritten (or typed, if you’re allergic to pens).

You don’t have to get rid of tinnitus to reclaim peace. You just need the right tools, patience, and consistent practice.

You can do this. And I’ll walk the journey with you.

Ready?

Let’s begin.