Hyperacusis is a hearing condition that causes everyday sounds to feel painfully loud or overwhelming. Unlike typical hearing loss, which reduces your ability to hear, hyperacusis increases your sensitivity to sound — sometimes to the point where normal activities like talking on the phone, being in a crowded room, or even hearing running water can feel unbearable.

Living with hyperacusis can be isolating and frustrating, but there are effective ways to help yourself manage the condition and improve your daily life.
Everyday sounds can feel overwhelming for people with hyperacusis.

What Causes Hyperacusis?

Hyperacusis can result from a variety of underlying conditions or events, such as:

  • Noise exposure (e.g., concerts, machinery, explosion)
  • Ear injuries or infections
  • Head injury or ear trauma
  • Neurological conditions (e.g., migraines, autism)
  • Stress or trauma
  • Side effects of medication
  • Tinnitus (often coexists with hyperacusis)

Sometimes, there’s no clear cause. But regardless of how it starts, the focus should be on how to manage it effectively.
1. Smart Sound Protection — Not Isolation

Limit—but Don’t Eliminate—Sound
One of the first instincts people have is to avoid sound altogether. While it’s important to protect your ears in extremely loud environments (like concerts or construction sites), constant avoidance of sound can actually worsen your sensitivity — a phenomenon known as auditory overprotection.

What you can do:

  • Use filtered earplugs(sound protection) when necessary. These reduce volume without completely muffling sound.
  • Avoid wearing ear protection in quiet environments or during everyday tasks— it can make your ears even more sensitive.
  • Gradually reintroduce safe sounds to help desensitize your hearing. Use gentle background noise (like fans, ocean sounds, or soft music) to avoid the “sound vacuum” effect.

Note: The key is strategic sound protection, not constant avoidance.

Use ear protection smartly — not constantly. Overprotection can worsen hyperacusis.
2. Sound Therapy and Gradual Desensitization

Your brain can re-learn how to respond to sound. Sound therapy is a cornerstone of hyperacusis treatment. It involves gradually reintroducing your ears to everyday sounds in a controlled way, helping to desensitize the auditory system over time.
Tips:

  • Play gentle background noise like soft white noise, fan sounds, or nature sounds at low volume.
  • Start with short sessions with low-level, neutral sounds (like rain or soft music) and increase exposure slowly and steadily.
  • Never force yourself — the goal is comfort and gradual adaptation.
  • Use sound therapy apps or a noise generator with guidance from an audiologist.

With time and patience, gradual exposure to sound can reduce your sensitivity.
3. Manage Stress and Mental Health

There’s a strong link between hyperacusis and stress, anxiety, or emotional trauma. Chronic stress can amplify your perception of sound, making symptoms worse.

Helpful strategies:

  • Practice deep breathing, progressive muscle relaxation, or mindfulness meditation daily.
  • Regular exercise (even walking) can reduce anxiety and tension.
  • Seek support from a therapist, especially someone familiar with tinnitus or sound sensitivity. Cognitive Behavioral Therapy (CBT) is especially effective.
Reducing stress reduces sensitivity — your brain and ears are deeply connected.
4. Lifestyle Adjustments That Support Healing

Taking care of your body and mind can significantly impact how your nervous system responds to sound.

Recommendations:

  • Reduce or eliminate caffeine, alcohol, and nicotine.
  • Maintain a consistent sleep routine — fatigue worsens sensitivity.
  • Eat a balanced diet, stay hydrated, and avoid skipped meals.
  • Consider reducing screen time or noisy environments if they add stress.

 
5. Work with Professionals

Don’t try to manage hyperacusis alone. Professionals can help assess and guide your recovery.

Key specialists:

  • Audiologists can diagnose sound sensitivity levels and provide custom sound therapy devices.
  • ENT doctors (otolaryngologists) can rule out medical causes.
  • Therapists or counselors can help with the emotional side of coping.

In some cases, hearing aids with sound therapy features or wearable sound generators are recommended.
A tailored treatment plan from a professional can accelerate your progress.
6. Build a Support Network

Many people with hyperacusis feel misunderstood. Educating those close to you and connecting with others who have similar experiences can be incredibly validating.

What you can do:

  • Join support groups online or in your community.
  • Share resources with family and friends to help them understand.
  • Don’t isolate — connection can reduce the psychological burden of the condition.
Conclusion: Healing Is Possible

Hyperacusis may feel overwhelming at first, but with time, care, and the right strategies, you can take control of your sound sensitivity and rebuild your comfort with the world around you. Progress might be slow and gradual, but many people do recover — or at least improve significantly — by taking small, consistent steps toward desensitization and self-care.

Remember:
“You’re not broken — you’re adapting.
Healing from hyperacusis takes time, patience, and care.
Start small, stay consistent, and know that a calmer, more comfortable life is possible.”