Create a Personalised Tinnitus Support Session in Minutes
Use the free guided tool to find a close match to the sound you hear, then build a listening session you can return to whenever you need it.
How the tinnitus sound-matching tool works
The free sound-matching tool helps you create a close representation of the tinnitus sound you hear. It is not a medical hearing test, but it can give you a more consistent starting point for exploring sound support and attention training.
Step 1
Find a close match
Adjust the pitch, volume, ear and sound texture until the generated sound resembles your tinnitus as closely as you can comfortably make it.
Step 2
Explore the response
Compare your tinnitus with the matched sound and, if useful, run an optional range check around the pitch you identified.
Step 3
Build your session
Turn your match into a quiet listening session using matched, masking or notched sound, with an optional gentle background layer.
What is a tinnitus support session?
A tinnitus support session is a repeatable listening experience built around the sound you matched. It is not intended to cure tinnitus or replace medical care. It gives you a personally relevant sound that you can use quietly and consistently.
Different people use sound in different ways. Some prefer gentle masking that reduces the contrast between tinnitus and the surrounding environment. Others use their matched sound as an attention-training anchor: noticing when attention returns to tinnitus and practising placing it somewhere else.
Notched sound removes a narrow frequency range around the selected pitch from a broader background sound. Research into sound-based approaches remains mixed, and no single type of session works for everyone. The tool therefore lets you explore the available options without presenting any of them as a guaranteed treatment.
Listen safely: start at a very low volume and stop immediately if a sound feels sharp, unpleasant or makes your symptoms worse.
Practical tinnitus support without miracle claims
People searching for tinnitus relief are often confronted with expensive products, cure claims and conflicting advice. The Tinnitus Project takes a more grounded approach: useful free tools, realistic expectations and clear routes towards professional support.
The purpose of sound matching is not to prove that you have found an “exact frequency” or to promise that a particular sound will silence your tinnitus. It is to create a close, repeatable match that may help you explore your response, reduce uncertainty and practise relating to the sound more calmly.
Tinnitus distress can often change even when the underlying sound remains present. Learning more about your own experience, reducing constant checking and finding appropriate support can all help you feel more in control.
Find tinnitus support
Self-management tools are only one part of tinnitus support. Depending on your circumstances, you may benefit from an audiologist, hearing or tinnitus clinic, psychological support, sleep support or another appropriately qualified practitioner.
Our growing directory brings together local and online providers who may be relevant to people living with tinnitus. Listings are reviewed for relevance, identity and responsible claims before approval.
Built by someone who lives with tinnitus
I originally built the sound-matching tool to investigate my own tinnitus. My tinnitus has not disappeared—it is still present—but over time it has become much less distressing and much less dominant in my attention.
The Tinnitus Project grew from that experience. Its aim is to give other sufferers something practical to try, help them understand their own sound and connect them with credible support without selling fear or false certainty.
Dan Blackburn
Founder, The Tinnitus Project
Tell us how you experience tinnitus
Tinnitus is different for everyone. People hear different tones, textures and patterns; experience it in one ear, both ears or inside the head; and notice that it changes with sleep, stress, movement, sound and many other factors.
Tinnitus Pattern Watch invites sufferers to share their own experiences through a series of short surveys. Your answers can help us build a clearer picture of what people are hearing, what appears to affect it and which questions may be worth exploring further.
You do not need to complete every survey. Choose the subjects that are relevant to you and contribute as much or as little as you wish.
Frequently asked questions
Can matching my tinnitus sound cure tinnitus?
No. The sound-matching tool does not diagnose or cure tinnitus. It helps you create a close representation of the sound you hear and use it to explore practical sound-support options.
Do I need headphones?
Headphones usually provide better control over the left and right channels and make sound matching more consistent. Speakers may work for some sessions, but your position and listening environment can affect the result. Always begin at a very low volume.
Is this a medical hearing test?
No. The matching and optional range tools are experimental self-help features. They are not calibrated diagnostic tests and should not be used to assess hearing loss or replace an examination by a qualified professional.
When should I seek medical advice?
Seek medical advice if your tinnitus is new, rapidly worsening, one-sided or pulsatile, or if it began after a head injury. Sudden tinnitus accompanied by sudden hearing loss, significant dizziness or neurological symptoms requires prompt medical assessment. You should also seek support if tinnitus is seriously affecting your sleep, mental health or ability to cope.