Enjoying the Holidays

The holiday season is often associated with joy, gatherings, and celebrations. However, for people living with tinnitus, hyperacusis, or sudden sensorineural hearing loss, the holidays can feel overwhelming exhausting, and stressful. Loud environments, unpredictable noise, social pressure, and disrupted routines can significantly intensify symptoms. Surviving the holidays does not mean pushing through discomfort — it means adapting with intention, compassion, and self-care.

Understanding Your Sensory Challenges

Tinnitus is the perception of sound such as ringing, buzzing, or hissing without an external source.

Hyperacusis involves heightened sensitivity to everyday sounds, making normal noise levels uncomfortable or painful.

Sudden sensorineural hearing loss often requires rapid lifestyle adjustments and communication strategies. All three conditions are strongly influenced by stress, fatigue, and sensory overload — common features of the holiday season.

Plan Ahead: Preparation Is Protection

Communicating your needs ahead of time can significantly reduce anxiety. Let family and friends know that loud music, multiple conversations, or crowded environments are difficult for you. Asking for small accommodations such as lower music volume, quieter seating, or shorter visits can make gatherings far more manageable. Choose events strategically. Arriving early allows you to settle in before noise escalates. Position yourself where you can see faces clearly to aid communication. Limit the length of time spent in loud environments and plan recovery time afterward. Remember, leaving early or declining an invitation is an act of self-respect, not selfishness.

Protect Your Hearing and Nervous System

Using ear protection during noisy events is essential, especially for hyperacusis. High-fidelity earplugs can lower volume without distorting sound. Take frequent sensory breaks by stepping outside, sitting in a quiet room, or reducing stimulation whenever possible. At home, avoid complete silence, which can intensify tinnitus. Gentle background sounds such as white noise, nature sounds, or soft music can provide comfort and reduce contrast that makes ringing more noticeable.

Manage Stress and Emotional Well-Being

Stress directly impacts tinnitus perception and sound sensitivity. Maintaining regular sleep, hydration, and meals helps stabilize the nervous system. Incorporate calming practices such as slow breathing, meditation, gentle stretching, or prayer to help regulate stress responses. Emotional support is equally important. Acknowledge grief over what has changed while remaining open to new ways of celebrating. Gratitude practices, meditation and realistic expectations can reduce emotional strain during the season. Learning to be completely honest about your wants and needs is completely acceptable and beneficial for your comfort.

Use Helpful Communication Tools

Speech-to-text apps, captioning tools, and hearing-assistive technology can ease communication challenges in busy settings. If you wear hearing aids, use them consistently and adjust settings for noisy environments when possible. Be open in telling people about your tinnitus and that you may have to adjust things like sitting on one side or another, putting your ear closer when they are speaking or sitting near a wall in a restaurant. There is a menu of ways to help yourself feel more comfortable and be able to enjoy the holiday season. You just have to share that menu with others.

Set Boundaries with Compassion

The holidays often come with pressure to participate fully. Give yourself permission to say no, to take breaks, and to design celebrations that support your health. Smaller gatherings, quieter traditions, or meaningful one-on-one connections can be just as fulfilling.

Having tinnitus and hperacusis myself, I learned that it's o.k to tell your spouse, significant other or family that they can feel free to go to parties and events without you. Although you may feel a bit lonely, you can allow them to still enjoy events that you simply say no to. Look at that alone time as time to relax and realize that if it brings you less stress, it's o.k. You need to support your family and friends just like you want them to support you. Find something that you do enjoy to do while they are out. For me, I pop in an uplifting movie, read a good book or do some yoga. Find something that brings you joy and cheer but also brings you calm and relaxation. That is so important, as most doctors say stress is a huge trigger for tinnitus spikes.

A New Way Forward

Living with tinnitus, hyperacusis, or hearing loss does not mean giving up joy,it means redefining it. With thoughtful planning, self-advocacy, and kindness toward yourself, the holidays can become calmer, more intentional, and deeply meaningful. Your well-being matters, and protecting it is the greatest gift you can give yourself.

You don't have to miss out on holiday cheer, you just have to actively modify it so you can enjoy it along with everyone else. Never be afraid to advocate yourself and/or express your needs to others. A lot of people do not understand what it's like to live with tinnitus, hyperacusis or sudden sensorial hearing loss. They have no idea what it's like to have constant ringing in your ears all day and night long. They won't even begin to understand if you don't try to explain it to them. If you have difficulty explaining it to them, ask your doctor to sit in on the conversation and help explain to your loved ones. It could be a huge help in the way they learn, understand and become more proactive in helping you with your journey to better manage your diagnosis and live a more full and happy life.

Now go and enjoy the holidays. Cheers!

Written by: Suzanne McGaughey