First, you should be fully informed through your doctor’s consultation that your tinnitus is not harming you. Towards Second, you should address your sleep problems, hearing loss and find out for yourself the reason for your anxiety and panic about tinnitus through appropriate methods. Third, pick a piece of music that suits you, which is available on the Tinnitus Light website www.tinnitus-light.org上有各种自然界的声音和禅音 and also with the help of the music from many of the current tinnitus treatment apps. In short, the principle is that this music will not cause you to have mood changes or be associated with your bad experiences, and its should be background music with no clear meaning and soothing in general. Fourth, when listening to music, should be in a relatively quiet place, preferably without headphones, with appropriate external music is better, you can also use headphones, it is best not to do other things, full attention to the treatment. Fifth, listen to music at a volume similar to the loudness of tinnitus, that is to say, you can hear tinnitus when you listen carefully, such a volume can make the brain feel tinnitus and music at the same time. Sixth, how to listen to it? The successful state is when tinnitus and music exist at the same time, you only hear the sound of the music and are in a tinnitus-free state. After training for a while, you can try to pay attention to the tinnitus for a while, and then again try to control your brain to listen to music only, during this period, the number of times you pay attention to the tinnitus is very small, and the duration is not very long. This will take advantage of the brain’s ability to actively suppress or even ignore inattentive sounds. Eventually, the tinnitus can be ignored or even disappeared. Seventh, what is the duration of music therapy? This is equivalent to the learning process, so it should be done at a time and duration that is most suitable for the brain to learn, usually 3 times a day (once before bedtime is most important), lasting 30 minutes each time, and generally taking 1 month to 3 months, depending on each person’s learning ability.