Assess Your Tinnitus

Relief And Habituation Progress

Take this assessment to discover what level of support, tools, and techniques will you most right now.

These questions help us understand your situation and challenges, then recommend the best path forward.

How long have you been dealing with tinnitus?

Less than 3 month

3 to 12 months

1 to 3 years

More than 3 years

How much is tinnitus affecting your ability to function in daily life?

It is noticeable, but I can usually function normally

It makes some parts of life harder, but I am still managing

It regularly affects my sleep, focus, communication, or productivity

It is significantly disrupting how I function day to day

When tinnitus grabs your attention or spikes, what usually happens?

I notice it, but I can usually return to what I was doing

I get frustrated and it pulls me off track for a while

I feel anxious and it becomes hard to calm down or refocus

It can spiral into panic, catastrophizing, or feeling out of control

Which areas of life is tinnitus affecting the most right now?

Sleep and staying asleep

Focus and mental clarity

Work performance or productivity

Communication and conversations (in private & social)

Emotional stability and peace of mind

Relaxing in quiet without the tinnitus taking over

How do you currently feel about your ability to improve this over time?

I believe I can improve and I am ready to work on it

I am hopeful, but I still feel inconsistent or unsure

I feel stuck and do not know what will really help

I feel overwhelmed and have a hard time believing things can get better

What feels like the biggest thing keeping you stuck right now?

I do not fully understand what to do or where to start

I know some tools, but I struggle to apply them consistently

My fear, stress, or panic response takes over too easily

Tinnitus keeps interfering with sleep, focus, or performance, and I need a more structured plan

What are you currently using to manage your tinnitus? Select all that apply.

Sound therapy

Relaxation, breathing, mindfulness, or meditation

Therapy, counseling, CBT, or coaching

Medication for sleep, anxiety, or tinnitus-related distress

Apps, online programs, or educational content

I am not using anything consistently right now

What kind of support would feel most helpful to you right now?

Clear educational guidance I can use on my own

A structured course with step-by-step direction

A structured program plus community support

More personalized support to help me feel confident and consistent

How urgent does it feel to improve this now?

I am exploring and learning for now

I want to start addressing this soon

I really want help and structure now

I feel a strong need for support now because this is affecting my life significantly

Get Your Results

Enter your details below to get your assessment results and recommendations for next steps.

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