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Planning ahead: How to stay safe
If you are being abused, making a safety plan now may help you when you have to act quickly in the future. The following ideas are ways that other women have planned for their safety. Some of these ideas may work for you. You may come up with additional ideas for yourself. You know your own situation better than anyone else, so plan what will work best for you.
- Hide money or put it somewhere safe so you can leave quickly.
- Make copies of birth certificates, immunization records, Social Security numbers, and other important documents to keep in safe locations away from home such as at work, the homes of trusted family members or friends, or hidden in convenient locations.
- Hide a spare car key or bus or subway pass that you can grab quickly.
- Keep a list of hotline numbers, or memorize the 1-800-799-SAFE National Domestic Violence Hotline number.
- Develop a code with friends, family, or neighbors to let them know when you need help in an emergency. If you have children, teach them a signal (like a code word) that means they should call the police or go for help. You may want to have a special code for neighbors (like putting on a particular light or opening a certain window) that means you want them to call the police.
- Plan your exit. Know which doors, windows, stairwells, elevators, or fire escapes you can use if you have to leave quickly. Practice using them so that they feel familiar to you.
- Know how to reach the police and your local women’s shelter.
- Every day, think about where you can go immediately if you have to leave. Is a neighbor home today? A relative? A friend?
- Remove weapons from your home if you can.
- Something to think about: When you cannot get away and your partner becomes violent, which room is the safest for you to get to? Is there a room that has a phone and a lock on the door? Can you stay out of rooms with easy weapons, such as the kitchen?
- Try not to leave without your children. But if you have to leave your children with the abuser, call the police immediately after you escape.
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Center for Consumer Health Information web site, www.clevelandclinic.org/health
If you are being abused, making a safety plan now may help you when you have to act quickly in the future. The following ideas are ways that other women have planned for their safety. Some of these ideas may work for you. You may come up with additional ideas for yourself. You know your own situation better than anyone else, so plan what will work best for you.
- Hide money or put it somewhere safe so you can leave quickly.
- Make copies of birth certificates, immunization records, Social Security numbers, and other important documents to keep in safe locations away from home such as at work, the homes of trusted family members or friends, or hidden in convenient locations.
- Hide a spare car key or bus or subway pass that you can grab quickly.
- Keep a list of hotline numbers, or memorize the 1-800-799-SAFE National Domestic Violence Hotline number.
- Develop a code with friends, family, or neighbors to let them know when you need help in an emergency. If you have children, teach them a signal (like a code word) that means they should call the police or go for help. You may want to have a special code for neighbors (like putting on a particular light or opening a certain window) that means you want them to call the police.
- Plan your exit. Know which doors, windows, stairwells, elevators, or fire escapes you can use if you have to leave quickly. Practice using them so that they feel familiar to you.
- Know how to reach the police and your local women’s shelter.
- Every day, think about where you can go immediately if you have to leave. Is a neighbor home today? A relative? A friend?
- Remove weapons from your home if you can.
- Something to think about: When you cannot get away and your partner becomes violent, which room is the safest for you to get to? Is there a room that has a phone and a lock on the door? Can you stay out of rooms with easy weapons, such as the kitchen?
- Try not to leave without your children. But if you have to leave your children with the abuser, call the police immediately after you escape.
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Center for Consumer Health Information web site, www.clevelandclinic.org/health
If you are being abused, making a safety plan now may help you when you have to act quickly in the future. The following ideas are ways that other women have planned for their safety. Some of these ideas may work for you. You may come up with additional ideas for yourself. You know your own situation better than anyone else, so plan what will work best for you.
- Hide money or put it somewhere safe so you can leave quickly.
- Make copies of birth certificates, immunization records, Social Security numbers, and other important documents to keep in safe locations away from home such as at work, the homes of trusted family members or friends, or hidden in convenient locations.
- Hide a spare car key or bus or subway pass that you can grab quickly.
- Keep a list of hotline numbers, or memorize the 1-800-799-SAFE National Domestic Violence Hotline number.
- Develop a code with friends, family, or neighbors to let them know when you need help in an emergency. If you have children, teach them a signal (like a code word) that means they should call the police or go for help. You may want to have a special code for neighbors (like putting on a particular light or opening a certain window) that means you want them to call the police.
- Plan your exit. Know which doors, windows, stairwells, elevators, or fire escapes you can use if you have to leave quickly. Practice using them so that they feel familiar to you.
- Know how to reach the police and your local women’s shelter.
- Every day, think about where you can go immediately if you have to leave. Is a neighbor home today? A relative? A friend?
- Remove weapons from your home if you can.
- Something to think about: When you cannot get away and your partner becomes violent, which room is the safest for you to get to? Is there a room that has a phone and a lock on the door? Can you stay out of rooms with easy weapons, such as the kitchen?
- Try not to leave without your children. But if you have to leave your children with the abuser, call the police immediately after you escape.
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Center for Consumer Health Information web site, www.clevelandclinic.org/health
How to avoid damaging ultraviolet light
- Seek shade or minimize your sun exposure between 10 am and 4 pm, when the sun’s rays are the most intense. Wear protective clothing such as a wide-brimmed hat and long sleeves. Wear UV-blocking sunglasses. Whenever possible, keep children under 6 months old out of direct sunlight.
- Apply sunscreen to exposed dry skin 10–15 minutes before going out into the sun. The amount to use for an adult is about 2 tablespoons. Wear sunscreen even when the sky is overcast, as UV rays penetrate clouds and windows (unless the windows are treated to block UV light). Also, take cover and use sunscreen around water, sand, and snow: they reflect UV radiation.
- Do not use tanning beds. They expose the skin to much larger amounts of damaging UV light than normal sun exposure. The American Dermatologic Association supports a ban on tanning beds, and the World Health Organization classifies them as carcinogenic.
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Patient Education and Health Information web site, www.clevelandclinic.org/health
- Seek shade or minimize your sun exposure between 10 am and 4 pm, when the sun’s rays are the most intense. Wear protective clothing such as a wide-brimmed hat and long sleeves. Wear UV-blocking sunglasses. Whenever possible, keep children under 6 months old out of direct sunlight.
- Apply sunscreen to exposed dry skin 10–15 minutes before going out into the sun. The amount to use for an adult is about 2 tablespoons. Wear sunscreen even when the sky is overcast, as UV rays penetrate clouds and windows (unless the windows are treated to block UV light). Also, take cover and use sunscreen around water, sand, and snow: they reflect UV radiation.
- Do not use tanning beds. They expose the skin to much larger amounts of damaging UV light than normal sun exposure. The American Dermatologic Association supports a ban on tanning beds, and the World Health Organization classifies them as carcinogenic.
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Patient Education and Health Information web site, www.clevelandclinic.org/health
- Seek shade or minimize your sun exposure between 10 am and 4 pm, when the sun’s rays are the most intense. Wear protective clothing such as a wide-brimmed hat and long sleeves. Wear UV-blocking sunglasses. Whenever possible, keep children under 6 months old out of direct sunlight.
- Apply sunscreen to exposed dry skin 10–15 minutes before going out into the sun. The amount to use for an adult is about 2 tablespoons. Wear sunscreen even when the sky is overcast, as UV rays penetrate clouds and windows (unless the windows are treated to block UV light). Also, take cover and use sunscreen around water, sand, and snow: they reflect UV radiation.
- Do not use tanning beds. They expose the skin to much larger amounts of damaging UV light than normal sun exposure. The American Dermatologic Association supports a ban on tanning beds, and the World Health Organization classifies them as carcinogenic.
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Patient Education and Health Information web site, www.clevelandclinic.org/health
Lung cancer screening: What to expect
Lung cancer can sometimes be detected with a low-dose screening CT (computed tomography) scan. During the scan, you will lie down in a donut-like structure while x-rays are passed through your body. Computers then use these x-rays to produce images of the inside of your body. The scan does not hurt and takes only a few seconds to complete.
Benefits of screening
Screening for lung cancer with a chest CT scan has been shown to lower your chance of dying from lung cancer by 20%. That means that for every 5 people who would have died from lung cancer without screening, 1 of these 5 will not.
Downside of screening
False alarms. Screening for lung cancer with a chest CT has been shown to find a small spot or spots (called lung nodules) in the lungs of at least one-quarter of everyone who gets the CT scan. Only 3 or 4 out of 100 of the lung nodules found are cancer, while the rest are small scars that will never affect your health.
For many of the small lung nodules found, there is no way to tell without additional tests if they are a small scar or a lung cancer. These tests usually include CT scans done over time to see if the lung nodule grows. If the lung nodule is large enough, a biopsy may also be required. Therefore, many people who have a lung cancer screening CT scan and do not have lung cancer will have additional tests performed.
The physician who ordered the screening test will be able to advise you about how the lung nodule should be evaluated. He or she may choose to have you visit a lung nodule clinic for advice as well.
Cost. Most insurance programs do not currently cover the cost of a lung cancer screening chest CT, but they usually do cover the evaluation of any abnormal findings.
Quit smoking!
If you currently smoke, you can lower your risk of dying from lung cancer by quitting smoking. The amount your risk will be lowered by quitting smoking is greater than the amount your risk will be lowered by being screened with a CT scan. If you smoke, try to quit. Talk to your doctor about the best strategies for quitting.
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Patient Education and Health Information web site, www.clevelandclinic.org/health
Lung cancer can sometimes be detected with a low-dose screening CT (computed tomography) scan. During the scan, you will lie down in a donut-like structure while x-rays are passed through your body. Computers then use these x-rays to produce images of the inside of your body. The scan does not hurt and takes only a few seconds to complete.
Benefits of screening
Screening for lung cancer with a chest CT scan has been shown to lower your chance of dying from lung cancer by 20%. That means that for every 5 people who would have died from lung cancer without screening, 1 of these 5 will not.
Downside of screening
False alarms. Screening for lung cancer with a chest CT has been shown to find a small spot or spots (called lung nodules) in the lungs of at least one-quarter of everyone who gets the CT scan. Only 3 or 4 out of 100 of the lung nodules found are cancer, while the rest are small scars that will never affect your health.
For many of the small lung nodules found, there is no way to tell without additional tests if they are a small scar or a lung cancer. These tests usually include CT scans done over time to see if the lung nodule grows. If the lung nodule is large enough, a biopsy may also be required. Therefore, many people who have a lung cancer screening CT scan and do not have lung cancer will have additional tests performed.
The physician who ordered the screening test will be able to advise you about how the lung nodule should be evaluated. He or she may choose to have you visit a lung nodule clinic for advice as well.
Cost. Most insurance programs do not currently cover the cost of a lung cancer screening chest CT, but they usually do cover the evaluation of any abnormal findings.
Quit smoking!
If you currently smoke, you can lower your risk of dying from lung cancer by quitting smoking. The amount your risk will be lowered by quitting smoking is greater than the amount your risk will be lowered by being screened with a CT scan. If you smoke, try to quit. Talk to your doctor about the best strategies for quitting.
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Patient Education and Health Information web site, www.clevelandclinic.org/health
Lung cancer can sometimes be detected with a low-dose screening CT (computed tomography) scan. During the scan, you will lie down in a donut-like structure while x-rays are passed through your body. Computers then use these x-rays to produce images of the inside of your body. The scan does not hurt and takes only a few seconds to complete.
Benefits of screening
Screening for lung cancer with a chest CT scan has been shown to lower your chance of dying from lung cancer by 20%. That means that for every 5 people who would have died from lung cancer without screening, 1 of these 5 will not.
Downside of screening
False alarms. Screening for lung cancer with a chest CT has been shown to find a small spot or spots (called lung nodules) in the lungs of at least one-quarter of everyone who gets the CT scan. Only 3 or 4 out of 100 of the lung nodules found are cancer, while the rest are small scars that will never affect your health.
For many of the small lung nodules found, there is no way to tell without additional tests if they are a small scar or a lung cancer. These tests usually include CT scans done over time to see if the lung nodule grows. If the lung nodule is large enough, a biopsy may also be required. Therefore, many people who have a lung cancer screening CT scan and do not have lung cancer will have additional tests performed.
The physician who ordered the screening test will be able to advise you about how the lung nodule should be evaluated. He or she may choose to have you visit a lung nodule clinic for advice as well.
Cost. Most insurance programs do not currently cover the cost of a lung cancer screening chest CT, but they usually do cover the evaluation of any abnormal findings.
Quit smoking!
If you currently smoke, you can lower your risk of dying from lung cancer by quitting smoking. The amount your risk will be lowered by quitting smoking is greater than the amount your risk will be lowered by being screened with a CT scan. If you smoke, try to quit. Talk to your doctor about the best strategies for quitting.
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Patient Education and Health Information web site, www.clevelandclinic.org/health
Do you get up a lot at night to go to the bathroom?
If you get up more than once every night to empty your bladder, you should tell your doctor. He or she may be able to do something about it.
Many people get this problem as they get older. It even has a medical name: nocturia (noct = night, uria = urination). However, it is not something you just have to put up with.
What causes nocturia?
A large urine output can be a sign of a number of diseases. Diabetes, for example, is high on the list and not something you should ignore.
Less room in the bladder, overactive bladder, or an enlarged prostate gland can also make you have to go to the bathroom more often. There are drugs that can help with this. Another common cause is urinary tract infection.
Poor sleep. If you keep waking up for other reasons, you may be getting up just because you are awake. Your doctor may be able to suggest treatments to help you sleep better.
Dear Diary…
To help figure out what is causing the problem, your doctor may ask you to keep a “voiding diary” (a urination diary) for a few days to a week. This means you’ll have to measure everything that comes out—every time—and write down the amount and time. Some people use a special plastic measuring container that fits in the toilet.
Some common-sense advice
- Don’t drink a lot before you go to bed, especially alcoholic or caffeinated drinks.
- If you take a diuretic (water pill) for your blood pressure or heart, don’t take it right before you go to bed.
- If your feet and ankles swell, try wearing compression stockings during the day, and sitting with your legs up in the afternoon.
- Get some moderate exercise every day, such as walking.
- Bed is for sleeping. Avoid reading or watching TV when you’re in bed. Keep the bedroom dark and quiet, if possible. And if it’s cold, put another blanket on the bed.
Be safe
To avoid the risk of tripping and falling down on the way to and from the bathroom, make sure that the path is clear before you go to bed. Clean up the clutter. Get rid of throw rugs. Keep a nightlight on so you can see where you are going. Try to discourage your dog or cat from sleeping in the path you’re going to take. Wear slippers that don’t slip.
It may not be possible to make the problem go away completely, but you may be able to improve it. And if you can sleep better, you’ll probably feel better in the daytime too.
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Web site, www.clevelandclinic.org/health.
If you get up more than once every night to empty your bladder, you should tell your doctor. He or she may be able to do something about it.
Many people get this problem as they get older. It even has a medical name: nocturia (noct = night, uria = urination). However, it is not something you just have to put up with.
What causes nocturia?
A large urine output can be a sign of a number of diseases. Diabetes, for example, is high on the list and not something you should ignore.
Less room in the bladder, overactive bladder, or an enlarged prostate gland can also make you have to go to the bathroom more often. There are drugs that can help with this. Another common cause is urinary tract infection.
Poor sleep. If you keep waking up for other reasons, you may be getting up just because you are awake. Your doctor may be able to suggest treatments to help you sleep better.
Dear Diary…
To help figure out what is causing the problem, your doctor may ask you to keep a “voiding diary” (a urination diary) for a few days to a week. This means you’ll have to measure everything that comes out—every time—and write down the amount and time. Some people use a special plastic measuring container that fits in the toilet.
Some common-sense advice
- Don’t drink a lot before you go to bed, especially alcoholic or caffeinated drinks.
- If you take a diuretic (water pill) for your blood pressure or heart, don’t take it right before you go to bed.
- If your feet and ankles swell, try wearing compression stockings during the day, and sitting with your legs up in the afternoon.
- Get some moderate exercise every day, such as walking.
- Bed is for sleeping. Avoid reading or watching TV when you’re in bed. Keep the bedroom dark and quiet, if possible. And if it’s cold, put another blanket on the bed.
Be safe
To avoid the risk of tripping and falling down on the way to and from the bathroom, make sure that the path is clear before you go to bed. Clean up the clutter. Get rid of throw rugs. Keep a nightlight on so you can see where you are going. Try to discourage your dog or cat from sleeping in the path you’re going to take. Wear slippers that don’t slip.
It may not be possible to make the problem go away completely, but you may be able to improve it. And if you can sleep better, you’ll probably feel better in the daytime too.
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Web site, www.clevelandclinic.org/health.
If you get up more than once every night to empty your bladder, you should tell your doctor. He or she may be able to do something about it.
Many people get this problem as they get older. It even has a medical name: nocturia (noct = night, uria = urination). However, it is not something you just have to put up with.
What causes nocturia?
A large urine output can be a sign of a number of diseases. Diabetes, for example, is high on the list and not something you should ignore.
Less room in the bladder, overactive bladder, or an enlarged prostate gland can also make you have to go to the bathroom more often. There are drugs that can help with this. Another common cause is urinary tract infection.
Poor sleep. If you keep waking up for other reasons, you may be getting up just because you are awake. Your doctor may be able to suggest treatments to help you sleep better.
Dear Diary…
To help figure out what is causing the problem, your doctor may ask you to keep a “voiding diary” (a urination diary) for a few days to a week. This means you’ll have to measure everything that comes out—every time—and write down the amount and time. Some people use a special plastic measuring container that fits in the toilet.
Some common-sense advice
- Don’t drink a lot before you go to bed, especially alcoholic or caffeinated drinks.
- If you take a diuretic (water pill) for your blood pressure or heart, don’t take it right before you go to bed.
- If your feet and ankles swell, try wearing compression stockings during the day, and sitting with your legs up in the afternoon.
- Get some moderate exercise every day, such as walking.
- Bed is for sleeping. Avoid reading or watching TV when you’re in bed. Keep the bedroom dark and quiet, if possible. And if it’s cold, put another blanket on the bed.
Be safe
To avoid the risk of tripping and falling down on the way to and from the bathroom, make sure that the path is clear before you go to bed. Clean up the clutter. Get rid of throw rugs. Keep a nightlight on so you can see where you are going. Try to discourage your dog or cat from sleeping in the path you’re going to take. Wear slippers that don’t slip.
It may not be possible to make the problem go away completely, but you may be able to improve it. And if you can sleep better, you’ll probably feel better in the daytime too.
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Web site, www.clevelandclinic.org/health.
Tinnitus relief: Suggestions for patients
Use sound to:
- Take attention away from your tinnitus
- Improve your sleep
- Improve your concentration
- Improve your relaxation
Two ways of using sound for your tinnitus
- Create a background sound to make the tinnitus less noticeable (eg, fan noise, radio,TV, nature sounds, water sounds)
- Use attention-getting sound to distract you from your tinnitus (lectures, books on tape, talk shows, conversation)
Three steps to determine the best use of sound for your tinnitus
- Identify specific situations when your tinnitus is most bothersome
- Determine which type of sound would be most helpful in each situation
- Determine the best device for presenting the sound in each situation
Obtain and use devices that produce sounds you like
- Background sounds from CDs
- Tabletop devices (eg, sound machines, water fountains)
- Portable listening devices (eg, MP3 player with music)
Protect your ears
- Loud noise can make your tinnitus worse (and damage your hearing)
- Always use earplugs or earmuffs around loud noise
Optimize your lifestyle and minimize tinnitus by
- Getting adequate sleep
- Reducing stress
- Reducing coffee, alcohol, cigarettes, aspirin, salt
- Eating healthy
- Exercising
- Staying busy with meaningful activities
- Becoming aware of your posture
- Taking breaks from work at the computer every 30 minutes to promote proper posture
Become educated about your tinnitus
- Join the American Tinnitus Association (www.ata.org)
- Read The Mindfulness and Acceptance Workbook for Anxiety (JP Forsyth & GH Eifert)
CDs that produce various background sounds
(We offer the following as suggestions, but do not provide a product endorsement.)
- www.sleepmachines.com
- www.binaural.com/bines.html
- www.naturesounds.com
- www.purewhitenoise.com
- www.soundpillow.com
- www.t-gone.com/white-noise
Tabletop devices
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Web site, www.clevelandclinic.org/health
Use sound to:
- Take attention away from your tinnitus
- Improve your sleep
- Improve your concentration
- Improve your relaxation
Two ways of using sound for your tinnitus
- Create a background sound to make the tinnitus less noticeable (eg, fan noise, radio,TV, nature sounds, water sounds)
- Use attention-getting sound to distract you from your tinnitus (lectures, books on tape, talk shows, conversation)
Three steps to determine the best use of sound for your tinnitus
- Identify specific situations when your tinnitus is most bothersome
- Determine which type of sound would be most helpful in each situation
- Determine the best device for presenting the sound in each situation
Obtain and use devices that produce sounds you like
- Background sounds from CDs
- Tabletop devices (eg, sound machines, water fountains)
- Portable listening devices (eg, MP3 player with music)
Protect your ears
- Loud noise can make your tinnitus worse (and damage your hearing)
- Always use earplugs or earmuffs around loud noise
Optimize your lifestyle and minimize tinnitus by
- Getting adequate sleep
- Reducing stress
- Reducing coffee, alcohol, cigarettes, aspirin, salt
- Eating healthy
- Exercising
- Staying busy with meaningful activities
- Becoming aware of your posture
- Taking breaks from work at the computer every 30 minutes to promote proper posture
Become educated about your tinnitus
- Join the American Tinnitus Association (www.ata.org)
- Read The Mindfulness and Acceptance Workbook for Anxiety (JP Forsyth & GH Eifert)
CDs that produce various background sounds
(We offer the following as suggestions, but do not provide a product endorsement.)
- www.sleepmachines.com
- www.binaural.com/bines.html
- www.naturesounds.com
- www.purewhitenoise.com
- www.soundpillow.com
- www.t-gone.com/white-noise
Tabletop devices
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Web site, www.clevelandclinic.org/health
Use sound to:
- Take attention away from your tinnitus
- Improve your sleep
- Improve your concentration
- Improve your relaxation
Two ways of using sound for your tinnitus
- Create a background sound to make the tinnitus less noticeable (eg, fan noise, radio,TV, nature sounds, water sounds)
- Use attention-getting sound to distract you from your tinnitus (lectures, books on tape, talk shows, conversation)
Three steps to determine the best use of sound for your tinnitus
- Identify specific situations when your tinnitus is most bothersome
- Determine which type of sound would be most helpful in each situation
- Determine the best device for presenting the sound in each situation
Obtain and use devices that produce sounds you like
- Background sounds from CDs
- Tabletop devices (eg, sound machines, water fountains)
- Portable listening devices (eg, MP3 player with music)
Protect your ears
- Loud noise can make your tinnitus worse (and damage your hearing)
- Always use earplugs or earmuffs around loud noise
Optimize your lifestyle and minimize tinnitus by
- Getting adequate sleep
- Reducing stress
- Reducing coffee, alcohol, cigarettes, aspirin, salt
- Eating healthy
- Exercising
- Staying busy with meaningful activities
- Becoming aware of your posture
- Taking breaks from work at the computer every 30 minutes to promote proper posture
Become educated about your tinnitus
- Join the American Tinnitus Association (www.ata.org)
- Read The Mindfulness and Acceptance Workbook for Anxiety (JP Forsyth & GH Eifert)
CDs that produce various background sounds
(We offer the following as suggestions, but do not provide a product endorsement.)
- www.sleepmachines.com
- www.binaural.com/bines.html
- www.naturesounds.com
- www.purewhitenoise.com
- www.soundpillow.com
- www.t-gone.com/white-noise
Tabletop devices
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Web site, www.clevelandclinic.org/health
Exercises for air travel
These exercises should be repeated every hour on a flight when you are awake.
Neck roll
With your shoulders and arms relaxed and hanging down, tilt your head to your left, hold for a few seconds, then slowly roll your head toward your back and hold for a few seconds, then slowly roll your head toward your right shoulder and hold for a few seconds, and then slowly roll your head toward your chest and hold for a few seconds. Repeat this exercise for a total of five times clockwise and then five times counterclockwise.
Shoulder roll
While in your seat with your arms on the arm rests, move both shoulders in a circular motion from front to back five times and then repeat in the opposite direction.
Shoulder stretch
While in your seat, put your left hand on your right shoulder. With your right hand, grasp your elbow and pull your left elbow toward your right side. Hold this position for 15 seconds and then switch arms and repeat the stretch with the opposite side. Repeat these stretches five times with each arm.
Knee-to-chest stretch
While in your seat, lean forward slightly and grab your knee just below the joint. Slowly pull your knee toward your chest and hold for 15 seconds. Repeat the stretch with your other knee. Repeat the cycle five times.
Ankle circles
Raise your feet off the floor and rotate them in a circular motion five times clockwise and then five times counterclockwise.
Foot pumps
With your heels on the floor, first raise your toes as high as you can and hold that position for 10 seconds. Then lower your toes until they touch the floor, and then raise your heels off the floor as much as you can, keeping your toes on the floor, and hold that position for 10 seconds. Repeat this exercise five times.
Adapted with permission from Continental Airlines
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Web site, www.clevelandclinic.org/health
These exercises should be repeated every hour on a flight when you are awake.
Neck roll
With your shoulders and arms relaxed and hanging down, tilt your head to your left, hold for a few seconds, then slowly roll your head toward your back and hold for a few seconds, then slowly roll your head toward your right shoulder and hold for a few seconds, and then slowly roll your head toward your chest and hold for a few seconds. Repeat this exercise for a total of five times clockwise and then five times counterclockwise.
Shoulder roll
While in your seat with your arms on the arm rests, move both shoulders in a circular motion from front to back five times and then repeat in the opposite direction.
Shoulder stretch
While in your seat, put your left hand on your right shoulder. With your right hand, grasp your elbow and pull your left elbow toward your right side. Hold this position for 15 seconds and then switch arms and repeat the stretch with the opposite side. Repeat these stretches five times with each arm.
Knee-to-chest stretch
While in your seat, lean forward slightly and grab your knee just below the joint. Slowly pull your knee toward your chest and hold for 15 seconds. Repeat the stretch with your other knee. Repeat the cycle five times.
Ankle circles
Raise your feet off the floor and rotate them in a circular motion five times clockwise and then five times counterclockwise.
Foot pumps
With your heels on the floor, first raise your toes as high as you can and hold that position for 10 seconds. Then lower your toes until they touch the floor, and then raise your heels off the floor as much as you can, keeping your toes on the floor, and hold that position for 10 seconds. Repeat this exercise five times.
Adapted with permission from Continental Airlines
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Web site, www.clevelandclinic.org/health
These exercises should be repeated every hour on a flight when you are awake.
Neck roll
With your shoulders and arms relaxed and hanging down, tilt your head to your left, hold for a few seconds, then slowly roll your head toward your back and hold for a few seconds, then slowly roll your head toward your right shoulder and hold for a few seconds, and then slowly roll your head toward your chest and hold for a few seconds. Repeat this exercise for a total of five times clockwise and then five times counterclockwise.
Shoulder roll
While in your seat with your arms on the arm rests, move both shoulders in a circular motion from front to back five times and then repeat in the opposite direction.
Shoulder stretch
While in your seat, put your left hand on your right shoulder. With your right hand, grasp your elbow and pull your left elbow toward your right side. Hold this position for 15 seconds and then switch arms and repeat the stretch with the opposite side. Repeat these stretches five times with each arm.
Knee-to-chest stretch
While in your seat, lean forward slightly and grab your knee just below the joint. Slowly pull your knee toward your chest and hold for 15 seconds. Repeat the stretch with your other knee. Repeat the cycle five times.
Ankle circles
Raise your feet off the floor and rotate them in a circular motion five times clockwise and then five times counterclockwise.
Foot pumps
With your heels on the floor, first raise your toes as high as you can and hold that position for 10 seconds. Then lower your toes until they touch the floor, and then raise your heels off the floor as much as you can, keeping your toes on the floor, and hold that position for 10 seconds. Repeat this exercise five times.
Adapted with permission from Continental Airlines
This information is provided by your physician and the Cleveland Clinic Journal of Medicine. It is not designed to replace a physician’s medical assessment and judgment.
This page may be reproduced noncommercially to share with patients. Any other reproduction is subject to Cleveland Clinic Journal of Medicine approval. Bulk color reprints are available by calling 216-444-2661.
For patient information on hundreds of health topics, see the Web site, www.clevelandclinic.org/health
