Tool · Tinnitus Next Steps

New tinnitus? Start here.

Tinnitus can feel alarming—especially at first. Most tinnitus is not an emergency, and many people improve with a clear plan. This tool helps you do two things: (1) start a calm, practical first-week approach, and (2) check for a few time-sensitive patterns that deserve faster evaluation.

Educational only. Not a diagnosis.

About 2 minutes Phone-friendly

For emergency symptoms (feeling unsafe, stroke-like symptoms, severe vertigo, major head injury, etc.): use the Emergency: Hearing, Tinnitus, and Balance guide.

What this tool does: gives a calm starting plan and helps you decide whether to get checked today, soon, or start with self-management + routine follow-up.

Mental health support (U.S. 988)

If tinnitus is affecting your mental health or you feel at risk of self-harm, call or text 988 (U.S.) or your local emergency number. You deserve support.

Start with a simple first-week plan

This is a good place to start for most people—especially if tinnitus is new and you don’t have a sudden hearing change. You can still use the safety check below to see whether you should be evaluated sooner.

Try this for 7 days

Small, consistent steps often help tinnitus feel less central—especially for sleep, focus, and mood.

Protect sleep (don’t aim for perfect silence)

Use gentle sound at night (fan, white noise, soft audio) and a steady wind-down routine. See: Sleep strategies.
Use sound wisely (relief, not overprotection)

Protect against hazardous noise, but avoid constant earplug use in safe daily environments. Start here: Quick Start map.
Train attention (tinnitus doesn’t need to be the main event)

Use focus tools and “attention reset” strategies. See: Focus strategies.
Support mood and stress

If tinnitus is driving anxiety, frustration, or low mood, use structured coping tools. See: Emotional burden strategies.

Quick safety check (tinnitus-specific)

Selecting an item here does not mean something dangerous is happening. These are patterns where it’s wise to get checked sooner because some causes are time-sensitive or treatable.

1) Do any of these apply?

Pick what’s true today. If you’re not sure, you can choose “Not sure.”

Sudden hearing loss or sudden “muffled/blocked” hearing (today to last 72 hours)

Especially if one ear is much worse than the other.

Pulsing/whooshing that matches your heartbeat (pulsatile tinnitus)

A pulse-like sound in one or both ears.

Mostly one-sided tinnitus OR one ear clearly hears worse

Only/mostly on one side, or one ear is clearly different.

Started after injury, blast, or big pressure change

Examples: accident/fall, explosion/gunfire, diving, rapid airplane descent.

Not sure

It’s okay to want reassurance or help interpreting symptoms.

None of these apply

If you’re worried, you can still contact a clinician.

If you have emergency symptoms (for example, you feel unsafe, have stroke-like symptoms, or severe vertigo), use: Emergency: Hearing, Tinnitus, and Balance guide.

2) When did tinnitus start (or change a lot)?

New or big change in the last 72 hours

Hours to a couple days.

New in the last 3 months

Days to weeks, maybe a few months.

3+ months / stable

Not rapidly changing.

References (guidelines & patient resources)

Your next step

You’ll see one of three results: get checked today, schedule soon, or start a plan.

Calm + safety-first

Answer the questions, then tap “Show my next step.”

Get checked today

Same-day evaluation is recommended

You selected a pattern that is time-sensitive—especially sudden hearing loss or sudden blocked/muffled hearing in the last 72 hours. Getting checked promptly helps protect hearing and guides the right treatment.

If you can, seek same-day evaluation (urgent clinic, same-day appointment, or emergency care depending on access).
Bring a simple summary: when it started, which ear, and whether hearing changed suddenly.
After you’re safe and evaluated, return to the tinnitus plan resources below.

If you have emergency symptoms (feeling unsafe, stroke-like symptoms, severe vertigo, major head injury), use the Emergency guide now.

Emergency: Hearing, Tinnitus, and Balance guide

Where to go now and what counts as urgent.

Care Navigator: help choosing where to go today

Primary care vs urgent care vs ENT/audiology.

After evaluation: Tinnitus & Hearing Survey

Targeted next steps for sleep, focus, and emotional burden.

Schedule soon

Arrange evaluation soon (days to 1–2 weeks)

Your answers suggest a pattern that should be checked soon—commonly within days to 1–2 weeks— such as pulsing with the heartbeat, mostly one-sided symptoms, or tinnitus that began after an injury or pressure change. This is often about getting the right workup and reassurance.

If you have a PCP, they can help coordinate next steps and referrals.
An audiology hearing test is often a useful early step—especially if hearing seems different between ears.
While waiting, start the first-week plan (sleep + sound + stress + attention) to reduce distress.

Helpful script when you call: “I have tinnitus with (pulsing with heartbeat / mostly one-sided / after an injury or pressure change). I’d like guidance on timing and the right visit type.”

Care Navigator: who to contact + visit type

Primary care vs audiology vs ENT, with urgency-first routing.

While you wait: Tinnitus strategies map (Quick Start)

Sleep, sound, attention, stress, and “when to get checked.”

If symptoms escalate: Emergency guide

Use if you develop emergency symptoms or a sudden hearing change.

Start a plan

Start with a calm, structured tinnitus plan

Based on what you selected, you don’t have a tinnitus-specific pattern that typically requires urgent evaluation. That’s reassuring. A practical next step is to follow a simple plan for sleep, sound, stress, and attention—and consider a hearing check, especially if tinnitus is persistent or bothersome.

Try the 7-day plan (sleep + gentle sound + attention tools).
If tinnitus is mixed with hearing difficulty or sound sensitivity, use the Survey to get tailored next steps.
If a new time-sensitive pattern appears later (sudden hearing change, pulsing with heartbeat, one-sided change after injury/pressure), schedule evaluation sooner.

Goal: make tinnitus less central—especially for sleep, focus, and mood. A clear plan helps many people.

Tinnitus strategies map (Quick Start)

Evidence-based next steps with deep links for sleep, focus, and emotional burden.

Tinnitus & Hearing Survey (optional)

Personalized routing if this is tinnitus + hearing difficulty + sound sensitivity.

Care Navigator (if you want a visit plan)

Help choosing who to contact and what to ask for.

Emergency guide (just in case)

Know the warning signs that should override “start a plan.”

Note: If you selected “Not sure,” that’s common—new tinnitus is unsettling. It’s reasonable to schedule a check for reassurance and to confirm the right next steps.

Disclaimer: Educational tool only. Not medical diagnosis.