Marijuana / Cannabis and Tinnitus

o.k. so another update, i've been using a strain called CBD Nordle, from CBD crew. it is available from a couple of medical cannabis growers in Canada, and i have been persisting,despite scary spikes, however, the strain does result in a type of almost narcotic effect, which i find does help me get to sleep and get up fairly well rested. it has slightly more CBD than THC.

I read the comment above from Gorilla99:
"I noticed at first that the tinnitus would spike, but keep going along with it. Sleeping/waking is part of the recovery process. Only do this when you are not working."

I take the CBD Nordle at bedtime, and typically i wake up in middle of night, and take some more.
i take it 7 days a week. and it does not interfere with my work performance, and my work requires intense concentration, and fully functioning brain, i am paid to think, actually.

so, anyways, the way i take the cannabis:
I using the vaping device, in that CBD is not absorbed hardly by the stomach/intestines. It is pretty well absorbed oro/mucosal under the tongue, and very well absorbed via the lungs. vape is almost instant, within a few hits, you feel pretty much like sleep seems like a good idea. even though your tinnitus is perhaps spiked, you still fall asleep quite well, and wake up feeling good. vaping also means you benefit from terpenes, which is what gives cannabis the fragrance. terpenes also have effects on the brain, so they call it "entourage", the molecules all act together.
CBD has an interesting property, it inhibits the enzyme that breaks it down. THC has minimal effect on this enzyme, but putting CBD into the mix results in a prolonged effect.

Anyways, so far i seem to be slowly improving.

I have noticed that my low frequency hypersensitivity is also gradually getting better.
I did have another thread where i was extremely bothered by very low amplitude low frequency from the rail yard, that seems to be clearing up for me.

so i can report: 1. i'm still here, and functioning pretty well, and 2. seem to be showing very tiny amounts of slow improval. so what more can you ask for? anyway, i'm kind of cautiously optimistic.

 

Is it possible to enjoy the highs after tinnitus? I will try MJ again soon... only problem is: not legal where I live, and I can't pick strains. People generally sells shitty stuff here which you will probably not have any therapeutic benefit lol.

 

Cannabinoid drugs
will they relieve or exacerbate tinnitus?

Purpose of review Recent enthusiasm for cannabinoid drugs for the treatment of chronic pain and some forms of epilepsy, raises the question of whether they could be useful for other disorders associated with abnormal neuronal activity in the brain, such as subjective tinnitus. Indeed, there is evidence to indicate that some tinnitussufferers self-medicate using Cannabis. The aim of this review is to critically evaluate the available evidence relating to the effects of cannabinoids on tinnitus.

Recent findings Despite the fact that cannabinoids have been shown to decrease neuronal hyperactivity in many parts of the brain, the current evidence suggests that in auditory brain regions such as the dorsal cochlear nucleus, they have the potential to facilitate neuronal hyperactivity and exacerbate tinnitus. All of the available experimental evidence from animal studies suggests that cannabinoid CB1 receptor agonists will either have no effect on tinnitus or will worsen it.

Summary In our opinion, the use of the available cannabinoid drugs to alleviate tinnitus, based on their alleged efficacy for neuropathic pain conditions and some forms of epilepsy, is premature and not supported by the available evidence.

Source: https://journals.lww.com/co-neurolo...inoid_drugs___will_they_relieve_or.99076.aspx

 

Thanks for the literature article. I am rather conflicted about use of cannabis, and i won't recommend it unless you willing to be a guinea pig. in my instance, i look at the evidence that CBD will promote neuroplasticity and neurogenesis. so in the short term, as everyone here already knows, the short term, your tinnitus will definitely spike. what i see myself, is the tinnitus, actually changes character, and it will often morph into something that is easier to tolerate. where i work, my close colleague observes that i basically look better, my hours are more regular, meaning i am usually on time for work, and although there has definitely been no magical cure at all, to say the least, when i vape up, it definitely makes me feel sleepy.

tinnitus, has the bad effect, of preventing me from going into a deep sleep, while cannabinoids tend to promote very quick descent into deep sleep. so the matter is very complex. i have access to numerous strains, and am currently experimenting with high CBD strains, harvested very early. this is in contrast to commercially available medical cannabis, which is harvested for peak cannabinoids. early harvest, gives different cannabinoid profiles. so far, there has been no breakthrough, anywhere, with anything.

British Journal of Pharmacology says cannabis is a treasure trove of pharmaceuticals, so i prefer to spend my life, searching for the strain and the harvest window period. i do have access to the silica gel chromatography kit, and this gives me insight into the cannabinoid profile of what i'm taking in. so far, it seems to have not created any permanent harm, and my colleague seems to think, i just simply look a lot healthier than what i used to.

am i habituating? possibly.

is the cannabis aiding habituation? no one can say for sure.

does cannabis have extreme diverse effects? resounding yes. the extreme diverse effects, suggests there may be a possible role. i prefer to try to find a role, rather than get stuck with doing conventional pharmaceuticals. that's just me.

the change is tinnitus that i describe, is it goes from a constant high pitch which is crazy to tolerate, to more of a scintillating cicada type sound. suggests to me something inside is happening. it is unethical to do a clinical trial, based on what i'm doing, but each person, has the option of experimenting on themselves. in my case, my doctor is very sympathetic, he has observed me, up close and personal, i actually lived in his house for a while, he is a specialist in chronic pain disorders, and tinnitus does have a distinct chronic pain disorder component. the fact the DCN has CB receptors, make it very challenging, to dissect out something of use. but at least i can try. it is not worse than what was happening to me before, full of pharmaceuticals and being basically zombie.

 

I wanna try CBD. I do miss the bud.

 

o.k. folks, i've got access to a lot of cbd, its called Candida CD-1 , i liberally dose myself with cbd, last night, there was a new low pitched hum going on inside, so i knew somethings was happening. i woke up 5 hours later and felt great. i followed that with vaping of a lot more Candida, also followed by Kama Kush and Blue Dream CBD. even some CBD Nordle. but always with lots of cbd to start with. this is an Arizer table top vape, the bowl holds a lot. i'm not worried about taking a lot of cbd, because theory says it is good for neuropathic pain and promotes neurogenesis and plasticity. i keep believing it, and with my Candida coming in, i don't worry about running out, i've got lots. i'm more worried about becoming a druggie, but you have to understand i used to take a lot of high dose of pharmaceuticals, you can see that from my other posting, and my pharmaceutical use is way way down. and ..... which is not to my surprise, these past couple days, my tinnitus is also going down.
so ..... i am totally pleased, because i was playing with fire, literature says it is not good, blah blah blah and so on etc.

i feel i have made a cannabinoid breakthrough. keep in mind, none of these strains are completely stable, and Candida will give 2 major phenotypes, and all the rest also slight variation in phenotype.
i was totally impressed with the terpenes these strains have, esp the terpenes from the Blue Dream CBD, Candida, and Kama Kush. p.s. i also have access to Charlotte Angel, small amounts, Charlotte Angel is pure CBD.

my supplier will have coming on board Dynamed CBD+, and Orange Purple, both from the reputable Dynafem company.

I am actually quite thrilled.

I had been under impression that Indica strain is preferable for sleep, and had read studies that cbd will not help with sleep at all, and that Sativa is invigorating. i find the opposite, Indica was just creating spikes, and thc just didn't do it, but the Sativa cbd strains paradoxically, are very relaxing, and i have not had this type of relief from my tinnitus, except with clonazepam, but all benzodiazepine interfere with healthy sleep, and are deleterious to the brain. so: yeah baby, i love it. i am also thrilled, because the cannabinoids create a wonderful sense of wellbeing and it is such a treat to have something so enjoyable to take. I definitely notice the cbd has made my mind sharper, and i am thinking and acting more clearly. the person i work with, keeps a close eye on me, and lately, the reports of these other people, is that i'm doing great. so only attempt this, if you are fortunate to have a grower that will grow these strains for you, and supply you with very reasonable prices on cannabis, such as a very good friend, or if you are fortunate to live in a jurisdiction where growing is legal, either for recreational or medical. at the moment, i can vouch. the first while, such as 6 months, you will be depressed, dejected, and discouraged. finally, the point will come, if i am any example, and i consider that i have severe +++ disease, exceptionally debilitating, and persisting in this mad unethical self guinea pig, that day will come, such as similar to taking chemo for cancer, that day comes that your tinnitus goes down, it has for me, and i have been completely skeptical, due to all the theory of DCN and cartwheel cells, and CB1 receptors ad nauseum. you cannot believe how happy i am, because, quite frankly, at many points, i talked about ending it all. now these thoughts are gone, and i am optimistic that i can live out to a normal lifespan, and continue a very productive career.

 

for anyone following this, i have to admit, i really have no clue what i'm doing, whether it will work or not, this is strictly a self guinea pig approach. i'm trying different strains and observing the effects. at least so far it has not killed me. please only attempt at your own risk.

 

Try them all. You should try the ones the average person would have access to.

 

FINALLY! I am very optimistic folks.

just to refresh you, for years, i have been on: antipsychotic, antidepressant, anticonvulsant, and minor tranquillizer.

yeah, they knock you out and let you sleep, but they have bad side effects, and i somehow felt they could be harmful (you think?) i knew i had to get off them, but how, and under what circumstance? i had to wait for legalization, and suffer, until we finally elected someone to end this prohibition nightmare -
so, 3 days ago, i went OFF ALL MEDS COLD TURKEY! reading literature that CBD is useful in drug addiction. but... we all know the disappointing cannabinoid results on DCN etc etc and it won't work, right?

recovering from tinnitus, is neurophysiological rehabilitation, just like as if you had a stroke and have to relearn how to walk, it takes a LONG time, so... don't be impatient!

the second night of cold turkey, was hell, despite copious vaping of CBN which seemed to do nothing.

but... last night of cold turkey, I continue to vape CBN "as much as i feel i should take until i feel a bit "medicated"",
plus i took a tiny oral THC/CBD brownie (oral CBD absorption is crap, and THC is 10 hydroxylated by liver to make it super psychoactive)

and... I had 2 sleep sessions last night, the tinnitus has changed from this hellish high pitch, to this kind of jingling sound, which i know from past experience, indicates improvement. plus I slept pretty well, and i feel great (seems like my "Alzheimer's" has disappeared, being off that shit load of pharmaceuticals).
I feel like I'm on fire and should be dancing and running down the street yelling Eureka!

so to sum it up:

1. previously prescribed by big pharma indoctrinated clown masquerading as doctor, a shit load of pharmaceuticals, which i feel were harmful to neuroplasticity, because i just was not getting better.

2. on my own, i discontinue all meds cold turkey, but provide CBD, copious, vape (you need to have a friend who can grow for you, or be in a legal jurisdiction, because this requires about $40 worth of cannabis at dispensary prices, but if you can grow you own, it's more like $8 or so, unless you can grow outside, in which case your cost might be $2 (this is reason big pharma pays off your politicians to keep cannabis illegal - they don't want you to grow your own meds for free - which is unvarnished truth folks)

3. 3 days post cold turkey, on CBD plus micro doses of THC, i'm getting better. how? my mind is clear, i slept well, and my tinnitus is of completely different character, means for sure something "plasticity" is going on.

I am really grateful my doctor believes in alternative medicine, and is willing to give me my green card based on his alternative belief. without a prescription i could be thrown in jail.

very essential: for the entire night, i continue to play soft musical sound track of Enya selections, with soft continous play of Restful Rain (all tracks modified kindly by my daughter using online digital Audacity, resulting in FLAC format sound files (FLAC gives CD full fidelity - full lossless audio codec, you need a special player to decode this format, it is not just an MP3 (garbage fidelity)). Music is highly engaging and relaxing for the mind, see literature about PET scans on brain and music - amazing stuff.

so i am a bit more confident now with providing advice, because i have been able to make a real break:
get off all meds!, i took vape CBD with micro THC, keep persisting despite the initial scary "spikes".

there are several really nice strains that are easily available:
Candida CD1 (unstable, has several phenotypes, but is guaranteed exceptionally high CBD), this plant is vigorous and yield is enormous, Charlotte Angel, Dynamed CBD+ are readily available current seeds (will take you 4-5 months to grow your med, so be prepared to wait, unless you can afford dispensary prices).
and high CBD:THC ratio strains such are Kama Kush, Orange Purple, and various CBD crew strains such as CBD Norle (they all unstable, so be prepared to buy a chromatography kit to analyse, and be prepared to keep cuttings of all your mother plants,

means you better be living in cannabis friendly country, or be prepared to be a cannabis activist for a few years until you can get your laws changed - how sick is it for medical patients to be blocked by self-serving CEO/shareholder/big-money industry. medicine is not an "industry", medicine is a fundamental human right.

CBD oils, are expensive, and useless don't work, your stomach doesn't absorb CBD, don't waste your time/money.

that is the result of my self-human guinea pig work, based on a friendly doctor, reading of ALL! literature, which is immense, but readily available on google, and belief that there must be an answer. all of the major medical breakthrough comes from the botanical world. but it requires skillful coordination by understanding your medical condition, which you learn from this tinnitustalk.com website, and

I am a very generous donor here, for that reason. Thank you Markuu! Your have a great heart.

 

plus i should add, do a LOT of self-talk, don't focus on the loudness of the tinnitus, do not allow it to have importance, by using mental technique. (also called CBT). i did have a panic attack at day 3/4, and (this is not for everyone, but please have an open mind), my very good friend, did invoke J.C. (yeah Him), she is very skillful at that kind of stuff, within about 1/2 hr, J.C. was right there at the bedside (I shit you not). Mind is very powerful thing folks. My belief is the judicious use of CBD along with other PROVEN technique/method, helps. do not expect instant cure, and don't expect a cure in the traditional sense. expect that your fear response to tinnitus, will ... fade .... away ......... to ........ very .....
very ...... little ....
we have serious neurologic damage going on, and we are suffering +++. it is not true that "nothing can be done". much can be done, but the road is hard, and narrow, and long, and easy to become discouraged (like me).

this has been going on for years for me, to the point where, sometimes i don't even care if i live or die anymore.

fortunately, i keep persisting, because i'm no use to anyone, when i'm 6 ft under. don't even think about it. because i'm really glad i didn't take the "easy road". and if i had, then i wouldn't see the things that i have, and been able to contribute in a positive way (so people tell me, not trying to be self-important. even if you have no one telling you that, and even if you think you have nil to contribute, just say the word "stop!", and put in a positive thought. i know, sounds fake/corny, but this is actual technique).

 

What happened once J.C. got there?

 

I miss smoking, it's horrible. I am way more angry and miserable with tinnitus and not being able to smoke.

 

J.C. is your visualization technique. you must have open mind. do recall, the difference between allegory, figurative, and literal, will disappear, because it makes complete zero difference. my prayer was: i know i'm going to have trouble sleeping, and no one can do anything about my tinnitus, so Lord, (now I ask for something doable) take away my anguish, and comfort me with your presence. once you do that often enough, your anguish emotion starts to dissipate, and what then happens is your emotional reaction which re inforces your maladaptation will lessen and probably eventually go away. visualizing someone right there, comforting you, is actually, quite comforting.

btw. Olympic athletes use visualization, all the time, that's how they get their gold medals. so bear with me.

also, this, what i'm doing, you could go into the secular "domain", and call it CBT.
so it makes no difference. JC just happens to be my "vocabulary", so just swap out your vocabulary. do recall though, in actual fact, JC was an actual person, whether he got resurrected or not, i'm not going to get into an argument, my view is he had near death experience, and he firmly believe he went to heaven and back. (that was his visualization). important thing, he was here to show compassion. so you just need to believe in compassion, and there, you have your "belief". and JC was compassion, so there, you have your concrete representation that you can visualize.

i find it very helpful to have something i can use for concrete visualization. Olympic athletes will always use concrete visualization, otherwise, it just doesn't make sense.
like just repeating a "mantra", to me, just doesn't do it, i get bored, and it doesn't work. repeating a request to an actual physical person, and that i know what he represents ("we believe in treating the whole patient, in the same way Jesus Christ did") may be quite powerful, unless you been abused as a kid, by a priest, in which case this won't work for you, because now you have a different association, so try something else.

bottom line though, this is a combined modality approach.

i have completely zero in the way of local resource, except myself.

CBD I am quite sure, JC used in his healings. it clears up glaucoma and epilepsy and MS spasms, so all the healings, were just simply done with cannabis, plus belief.
so my approach, is cannabis, specifically CBD rich strains, and so far, actually it is gradually getting better.

so to answer your question, and i can't tell if you trying to make fun of me, or not, my tinnitus is getting better.

If you are completely sure this will not work, then it is guaranteed to not work. if you believe your mind can overcome just about anything, and it is possible to visualize, and even have a psychotherapist suggest a positive visual hallucination, then you're on your way, and you will get better. not if, not maybe, but yes.

 

I'm quite sure that if anything weed aggravates t.

 

I like weed because it's awesome but yes, if anything, it causes a short term exacerbation in my tinnitus.

 

Hi all - I have been suffering from tinnitus since 2014 (on top of having spent the last 25 years with Generalized Anxiety Disorder). After many years of going off and on benzos, my psychD suggested medical marijuana. I have been sober for 13 years, but decided to try it after some serious consideration.

While my tinnitus was insane the first 6 months after my diagnosis in 2014 - I was prescribed benzos (again), a new antidepressant (Lexapro made it worse at one point), and risperidone. After 6 months it really settled down to the point that I noticed it only 1-2 times a week -- it was not that intrusive.

Enter CBD/THC combo: While I had been on CBD for 3-4 months, I introduced THC January 1. Around the 17th I noticed the tinnitus a bit more, but I thought nothing of it. A few days later and it was roaring again. I still didn't connect it as I had been coming off benzos for a few weeks. Well: I stopped this week after talking to my psychD. She said because THC can last for 30 days in your system, that I might not notice tinnitus reduction for a few weeks. A few weeks = a lot of panic.

Does anyone else have any experience with this? Am I screwed? As I said, Lexapro really did me in back in 2014.

Thanks all!
S

 

THC spikes tinnitus for many people, unfortunately.

 

@JohnAdams I'm trying to get through this thread (it's a long one), but do you have any info on it being a permanent spike? Anyone else?

As I said, I was taking it (and feeling some effects) for over 4 weeks. It's been 3 days since stopping after visiting my doc.

 

No, it won't be permanent. It will wear off.

 

@JohnAdams thanks for the encouraging words.

 

Hi @object16 -- Just read some of your recent posts, and wanted to thank you for taking the time to share your very interesting experiences and perspectives. I was struck by your above words, as I've thought the same thing since my tinnitus started a year ago.

I've been continually surprised that the prevailing perspectives on this forum tend to be that tinnitus is a "phantom noise" that can't really hurt you. I just couldn't disagree more. -- I live in Oregon where both medical and recreational marijuana are legal. After reading about your experiences and positive results, I may look at growing some in my back yard this spring (can't afford the high prices at local outlets). -- Thanks again for all your input!

 

My tinnitus spiked when I started to take large amounts of cbd with enough thc to feel some mental effects. Or during the same period anyway, I think the actual reason was an acoustic even and then weed making me more aware of my worsened tinnitus.

Also worried and wondering if my new level of tinnitus is related to CBD oil.

I stopped taking it for a week, and there was no difference in my tinnitus. So now I'm back on it. Still not sure it's a good idea though.

It just seems so unlikely that weed would cause a permanent spike, but who knows?

 

@HeavyMantra I keep thinking about how "damaged" I felt after taking Lexapro. It was truly unbearable and I never thought it would get better. While that was 5 years ago and I can't remember exactly how long it took to subside, I guess I have to listen to reason here.

Yes, who knows, but as I hear a lot on here, the body wants to heal itself. In what form that takes, I don't know.

 

Have been a herbal smoker majority of my life. It does make my head tinnitus go crazy but at the end of the day.... It helps me relax and cope with what is going on in my head.

 

Smoked weed for 35 years, or 33. After tinnitus, it sucked, can't do it. Went back to Boston over the summer, my niece gave me weed with very little THC, and CBD oil. Didn't do jack for me. My dope days are over, although I'm interested and will partake in edibles on occasion. Problem with eating it is it's super powerful.

Benzos suck, wicked dangerous, but some people need them and I respect that. I miss tobacco, but I'm done with that too. I'm basically straight edge now and dig it, I do herbal steambathes, exercise, hang out with my boys, and live a drug free life now.

Weed generally sucks for tinnitus, but some people have said they found pleasure in vaping. Get some weed with no THC, I did, indica strains high in CBD... doubt you'll like it, but hope you find some pleasure.

It's hard to relax with tinnitus, best of luck.

 

I've had the T for over 10 years now and have tracked environmental and other variables including cannabis in an attempt to get rid of it. For me, it fluctuates most with barometric pressure or if I'm sick with a cold/flu, haven't found any other significant variables. I also happen to be a (cannabis) breeder but I don't smoke much, I ingest it with edibles 95% of the time (coconut oil pills using sift) for my cancer maintenance. It's important to note that edibles affect everyone differently but also produce different effects vs. burning/vaping.

The only consistent relief I've been able to find so far has been with an almost pure CBD pheno of a strain I'm working (90% CBD/10% THC), sifted, then baked into coco-oil pills and eaten. Smoking this same strain produced little effect, yet taking it in pill form reduces it significantly for ~4 hours at a time. To me it's worthwhile since I've had it 24/7 for 10+ years. Good luck all, if you can purchase or make some high CBD edibles, it's about the only thing I'd recommend trying. THC seems to increase the volume if anything but it's short-lived (a couple of hours) ime.

 

Haven't smoked marijuana for over a year and six or eight months now, since my tinnitus entered my life.

Have always enjoyed making art, exercising, doing things. I liked to be productive on herbs, it's true... but I also had my fair share of proper stone sessions to be honest... I digress.

Many months ago I made a batch of marijuana infused olive oil from local weed.

On the day of making it I took, greedily, three tablespoons... my friend suggested a tea spoon... well I was tripping, and carried bricks for hours to locations on a second floor of an edition I'm building. I was barefoot, it was about 98 degrees. I had taken way too much. Pretty much a bad trip, too strong, and didn't touch it since...

Fast forward to today.
I "micro dosed", took a wee teaspoon, had the urge... not strong, but a curiosity... perhaps I was bored... perhaps, perhaps, perhaps. Anyways I mended a wall. More than mended, made an awesome mini solar like system out of old drummer's symbols, one was a piece of circular metal with a saw blade layered. All fastened with self tapping metal screws, which are awesome.

I wore hearing protection, and my son, Noah, who is my rock, helped me out holding stuff in place. Awesome to work with my sun, son.

First art I made since brain damage tinnitus.

I then gardened, and planted and nurtered what is becoming an amazing garden, like a painting... knowing which plant likes what and where.
Then cut some fruit for my boys. Ate fruit and local fish together.
Went on to dabble, progress, push to finish a sculpture that has been around for ages and has real potential aesthetically, intellectually, a good piece.

Post note...
My tinnitus was relentless and bitchy as ever, but other things, the art trumped my tinnitus for today, or at least I held my own better up against my tinnitus.

I felt inspired, I can find ways to make art again, some quiet, and some of the more industrial, heavy, cool, awesome projects I can delegate and guide others, "in need of work" to help me achieve my vision.

I have hope when I think of reclaiming my life as an artist, even if I am tortured.

So, I am not going to micro dose for a while, doesn't feel like it would be remotely beneficial.

But today was a good Mary Jane day.

 

More micro dosing today, a tea spoon in the morning and a teaspoon this evening of hemp infused olive oil. Hung out with my kids all day. Pretty chill day, the little one holds on and rides my back as we swim. The middle one, made a breakthrough swimming in the deep end. The eldest, I would spar with and is just awesome.
Nobody yelled in my ear... thank goodness, kids are dangerous.

Came home... wife was nice to me... and I was nice to her... believe me that's good when you're married... better than police cars and a domestic assault... joking... sort of.

I really freaking miss tobacco sometimes... smoked for decades.

Going to have my fat massage lady come by... two hours...12 dollars...
No happy ending... straight massage you perverts.

Ideally, I think a teaspoon, followed by an exercise routine would be awesome.
I have had real challenges relaxing even before tinnitus entered my life.

Ok, I'm done rambling.

 

I don't smoke marijuana often but when I tried it to see if it would help my tinnitus it didn't have any effect.

 

Hi. I can get CBD and cannabis in Arizona pretty easily. I find weed to be relaxing over the years. Strong weed will raise my tinnitus but I might not care if it's really good high! Often it seems as though it doesn't make my tinnitus any worse. If my tinnitus is low then nothing I do will really change it. Same as if it's high then the tinnitus just does its own thing. I do like the High CBD weed that does have some THC. That may be the best combo for tinnitus sufferers. I like CBD oil also for its pain relieving and relaxation. My tinnitus came in 2014. Recently I've noticed that the vitamins I take every day can spike my tinnitus as much as weed or anything else. So I quit taking them for a day and my tinnitus quiets down. This is all relative because I do think tinnitus has a mind of its own. Exercise is helpful of course, meditation, white noises... Gratitude for all the quiet times and peaceful moments!!!!