Anxiety and Tinnitus

Hi all,
I'm 15 and last Friday I went to a party which I didn't think it was going to be too loud and forgot my earplugs. I regret it immensely as i feel my tinnitus is worse. The day after the party my ears were fine and I didn't notice anything but I began to notice it on Sunday and I was up all night on Monday in tears and filled with anxiety. Its so loud because I can't stop listening for it and checking if it's loud or not and its scaring me that I'll never be able to have a good life again. I feel I have created further damage but I need help to stop focusing on it. I worry servely and have OCD which has lead me to checking on the Internet 24/7. I should also mention I have stress at the moment as I have exams soon which I worry I will fail due to my tinnitus. Next week I'm back to school and I need my sleep, help me please. I can hear it over everything as I keep listening for it and I can eat at all

Have these issues that you've been having been evaluated by a doctor?

Dear Britishmahomie:

I am sorry you are so distressed. All you can do is learn from your experience and pay more attention next time: if a party or the like is too loud, leave early. All you can do it make better choices in the future. Other than that, there is nothing good this anxiety is doing for you. It is only harming you.

When I feel fear these days: I think to myself: is there anything I need to learn and do better..if not, than the fear is useless and only harms me.

Then I repeat to myself: "Useless Fear"- and that often calms me.

atina

Hi,
thank you for the reply but I am shaking and I can't control it please help me what do I do

Dear Britishmahomie:

Please sit down or lie down and take one slow, deep breath, hold the air in for five seconds or so, and slowly let the air out. Do it again and again, slow deep breaths. Until you calm down. If you are not calm, consider taking a long fast walk outside or on a treadmill to relieve that distress. Please do take care of yourself, there is something helpful you can do every time you feel this distress, from deep breathing, to fast walking to ... a hot bath, something to comfort yourself!

I will be at the computer in a few hours. Please do take good care of yourself!

atina

Thank you for being there I managed to get some sleep but however I have noticed a change in pitch of my tinnitus, do you think this could mean it's healing and settling down?

First last, I haven't been to the doctor as i don't think they can do anything to help me