Tinnitus is the perception of sound when no external sound is present. It's commonly described as ringing in the ears, but can also sound like buzzing, hissing, whooshing, or humming. Tinnitus affects approximately 15-20% of people and is especially common in older adults. While there's no medical cure, sound therapy and habituation programs can significantly reduce its impact.

What causes tinnitus?

Tinnitus can be caused by exposure to loud noises, age-related hearing loss, earwax blockage, ear bone changes, or underlying conditions like Meniere's disease. Stress, anxiety, and certain medications can also trigger or worsen tinnitus. In many cases, the exact cause is unknown, but effective treatments exist regardless of the cause.

Can tinnitus be cured?

While there's currently no medical cure for most types of tinnitus, it can be effectively managed. Sound therapy and habituation training help 74-84% of people significantly reduce their tinnitus distress. Many people report their tinnitus 'fading into the background' after consistent treatment, even though the sound may technically still be present.

How to stop tinnitus immediately?

While tinnitus can't be stopped instantly, you can get immediate relief by masking the sound with external audio like white noise, nature sounds, or soft music. The StillWell app provides 84+ therapeutic sounds designed specifically for tinnitus relief. For long-term improvement, consistent daily sound therapy over 8-12 weeks trains your brain to filter out the tinnitus signal.

How to stop ringing in ears?

To reduce ringing in your ears, try sound therapy with white noise, pink noise, or nature sounds. Avoid silence, which makes tinnitus more noticeable. The most effective long-term approach is habituation therapy—a structured program that trains your brain to ignore the ringing. StillWell's 12-week program guides you through this process with personalised sounds matched to your specific tinnitus.

What is tinnitus retraining therapy?

Tinnitus Retraining Therapy (TRT) is a clinical approach that combines sound therapy with counselling to help your brain reclassify tinnitus as a neutral signal. StillWell is based on the same habituation principles as TRT, offering a structured 12-week program with therapeutic sounds and educational content to help your brain learn to filter out tinnitus naturally.

What sounds help with tinnitus?

Different sounds work for different types of tinnitus. StillWell offers 84+ therapeutic sounds across 9 categories including noise colours (white, pink, brown noise), nature sounds, binaural beats, solfeggio frequencies, ACRN therapy tones, and sleep blends. The app matches sounds to your specific tinnitus type for maximum relief.

Is sound therapy for tinnitus scientifically proven?

Yes, sound therapy for tinnitus is supported by peer-reviewed research. Cochrane systematic reviews and VA/DoD clinical practice guidelines show that structured sound therapy programs achieve 74-84% improvement rates in tinnitus distress when followed consistently over 8-12 weeks.

Can tinnitus go away on its own?

Temporary tinnitus from loud noise exposure often fades within hours or days. However, chronic tinnitus lasting more than 3 months rarely disappears completely on its own. The good news is that with proper treatment like sound therapy and habituation training, most people experience significant improvement—many report barely noticing their tinnitus after completing a structured program.

Is StillWell free to download?

StillWell is free to download and includes access to Week 1 of The StillWell Program. A premium subscription unlocks all 12 weeks, the full sound library of 84+ sounds, and advanced features like progress tracking and personalised recommendations.

Understanding Habituation: Training Your Brain for Relief

Your brain is remarkably adaptable. Every day, it processes millions of sensory inputs and makes split-second decisions about what deserves your attention and what can be safely ignored. This filtering process, called habituation, is why you can tune out the hum of your refrigerator, the ticking of a clock, or the ambient noise of a busy cafe.

For people with tinnitus, this same mechanism holds the key to finding relief.

What is Habituation?

Habituation is your brain's natural ability to filter out repetitive, non-threatening stimuli. It's an evolutionary adaptation that helps us focus on what matters—potential dangers, important conversations, or tasks requiring concentration—rather than being overwhelmed by constant background noise.

Think about the last time you wore a watch or a ring. At first, you were acutely aware of the sensation on your skin. Within hours or days, you stopped noticing it entirely. Your brain decided this sensation wasn't important and stopped bringing it to your conscious attention.

The same process can happen with tinnitus.

Why Tinnitus Gets "Stuck"

When tinnitus first appears, your brain treats it as a novel and potentially important signal. This triggers heightened awareness, and often anxiety or stress. Unfortunately, this emotional response creates a feedback loop:

Perception — You notice the tinnitus
Emotional Response — Stress, anxiety, or frustration
Increased Attention — Your brain flags the sound as important
Enhanced Perception — The tinnitus seems louder and more intrusive

This cycle prevents natural habituation from occurring. Your brain never gets the chance to reclassify tinnitus as "background noise" because it remains emotionally charged.

How Sound Therapy Breaks the Cycle

Sound therapy works by providing external sounds that partially mask or blend with your tinnitus. This serves several purposes:

Reducing the Signal-to-Noise Ratio

When external sounds are present, the relative prominence of your tinnitus decreases. This makes it easier for your brain to de-prioritise the internal signal.

Creating a Neutral Association

Over time, consistent exposure to calming sounds paired with your tinnitus helps break the negative emotional association. Your brain starts to treat tinnitus as just another background sound—not a threat requiring attention.

Promoting Neuroplasticity

Research shows that the brain can physically rewire its auditory processing networks. Consistent sound therapy encourages these changes, making habituation more permanent.

The 12-Week Timeline

Research suggests that meaningful habituation typically requires 8-12 weeks of consistent practice. This is why The StillWell Program is structured as a 12-week journey:

Weeks 1-3 (Foundation): Establishing daily practice and finding your optimal sounds
Weeks 4-6 (Deepening): Building consistency and noticing early changes
Weeks 7-9 (Integration): Habituation begins to take hold
Weeks 10-12 (Mastery): Solidifying new patterns and preparing for independence

The key word is consistent. Sporadic use won't trigger the neuroplastic changes needed for lasting relief.

What to Expect

Habituation doesn't mean your tinnitus disappears. Instead, you'll notice:

Less time spent thinking about tinnitus each day
Reduced emotional reaction when you do notice it
Better ability to focus on other activities
Improved sleep quality
An overall sense that tinnitus has "faded into the background"

Many people report that they can go hours or even days without consciously noticing their tinnitus—even though it's technically still there.

Getting Started

The journey to habituation requires patience and consistency, but the research is clear: sound therapy works for the majority of people who commit to the process.

The StillWell Program provides the structure, guidance, and personalised sounds you need to give your brain the best chance of achieving lasting habituation. Each day builds on the last, gradually training your brain to treat tinnitus as the background noise it deserves to be.

Your brain learned to pay attention to tinnitus. With the right approach, it can learn to ignore it again.