Help with Self-Help – Level 1

Help with Self-Help

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Part one

2

Part two

3

Part three

4

Part four

5

Part five

6

Part six

Overall information:Part 1 – 6

Reflect over and read the comments carefully.


Sometimes earlier illnesses can cause increased stress/concern. Some diseases can be linked to stress such as gastrointestinal disorders. In that case, it is important to get adequate treatment and advice from your doctor.


If you are medication for anxiety, depression and headache, it depends on mental strain. Stress affects your way of tensioning and biting. Feel if it fits you.

You are bothered by dizziness/instability. Think about whether your dizziness increases as you feel more stressed. Stretch your neck muscles every now and then.

You are bothered with a lot of dizziness/instability and are probably strained in your neck muscles. Feel if this is correct and try to drop your shoulders carefully, stretch your neck muscles carefully and release anxiety.

You notice more of tinnitus but it is manageable. Consider whether tinnitus increases in intensity after experiencing increased stress. Stretch by opening the jaw for 10 seconds a few times during the day. Take time for recovery

Tinnitus bothers you a lot in life which can cause anxiety but think about how much your stress and tension vary. Tinnitus can increase after increased emotional involvement, e.g. frustration/anxiety. Important that you feel your body`s reactions like biting during the day. Have deep breath and stretch by opening your jaw for 10 seconds several times during the day.

You are sometimes bothered by headache and or neck pain. Feel if you tend to bite and pull up your shoulders during the day. Intensity may vary depending on how committed you are. Always end the day with stretching of the neck muscles, shoulders and jaws by gently flexing the head, rotate the head laterally and then open the jaw gently for 10 seconds.

You are more or less bothered by constant headache and neck pain. You probably bite together for most of the day without knowing about it. Feel if you tend to pull up your shoulders and get tensed under concentration and emotional stress. Headache located at the temple, forehead, crown and neck is due to dental pressing/tongue pressing. With increased neck pain, it is common with dizziness.

You may sometimes feel a bit worried but think about what concerns are about, are your thoughts or situations that cause concern? Can you lower the worry again, you get less stressed.

You tend to worry in general. Note if you think thoughts that starts with “why” or “what if.” Thoughts can cause anxiety and then it´s good if you focus on the task you currently have, not the future or the past. Anxiety causes symptoms in the form of aches, dizziness and tinnitus.

You feel comfortable, but sometimes work/studies may feel laborious. Find out why and see if you can affect your situation for the better so you avoid negative stress.

You are not comfortably with your situation at work or study. You need to take change to lower your stress level.

You have relatively harmonious home relationships but sometimes stress and problems can occur. Can you handle these and have a good dialogue with your close to reconcile harmony, you will reduce stress and tension.

You do not enjoy your home situation. You need to be clear about what it depends on to find a solution to the problem. Long-term disharmony creates stress and muscle tension as you may experience headache, tinnitus and dizziness symptoms. You may need to consult with a therapist.

Other symptoms:Part 2 – 6


If you, once a week to every day experience symptoms such as: pain in the face or jaw, pain whilst moving the jaw, difficulty in opening the jaw, feeling of fatigue in the jaw, toothache or sharp pain in the teeth you probably clench your teeth and clench your tongue. Be aware if you activate this behaviour during the day. Be aware if you feel tens in your jaw when you wake up in the morning.


The clicking sounds in the joint of the jaw is a sign of overstrain caused by clenching and occlusal dysfunction. Be aware if you tend to pull your jaw forward. Consult your dentist if necessary.


The symptoms of difficulty swallowing and a feeling that you need clearing your throat is a sign that you push your tongue into the palate. Pay attention to whether you often press the tongue in your palate during the daytime. See if your tongue has pressure marks in the morning which indicate that you do this during the night as well.


Headache located in the templets, forehead, crown and neck probably relates to muscle tension in these areas. You certainly bite together both during the daytime and while at sleep. Pay attention to whether you often press the tongue in your palate during the daytime. Note if you feel tens and stiff in your jaw and neck in the morning. Pay attention to this behaviour during daytime and consult your dentist. You might need a bite splint/mouth Gard.


Migraines are an intensive headache that may be single or double-sided. Often associated with tension in the neck. Feel if you clench your jaws during the daytime and if you sink in to your stance. It is important to reduce emotional stress (avoid irritation/anger) as well as straightening the posture and stretching the neck by slowly pulling the chin against the chest. Take deep breath as often as you can. You might need a bite splint/mouth Gard to use during the sleep. Consult your dentist.


Sound sensitivity is common in increased stress/fatigue. Many patients feel that they are sensitive to treble sounds like screaming children, metal and porcelain or in conjunction with many sounds at the same time (murmur). Sound sensitivity is also common with sense of fullness in the ear. Pay attention whether you clench your tongue.


The feeling of fullness in the ear if often described as having cotton in your ears, (ears clogged) or a can over your head. This sensation may be more or less intense on one or both sides. The symptom is also called Tensor Tympani syndrome. Tensor Tympani is a muscle that may come into tension (cramp) and then pull the mucous membrane inwards. In connection with stress conditions in jaws and heavy pressing, this is common.


Tinnitus is a sound emerged inside the head and can be present now end then to every day. The sound may vary in intensity due to general condition or fatigue. The sound varies in strength depending on the degree of tension in the neck end jaws. Fear of sound exposure creates more tension and more tinnitus. So dear to release the fear of sound like the source of tinnitus and breathe calm breath, release tension by open up the jaw for 10 second a few times.


Patients describe their vertigo as a rocky feeling, unsteadiness or rotating if it is more severe. Vertigo is common if the neck muscles are tense. Often it can be intensified by rapid head movements or by standing still. Be sure to reduce your stress and stretch by softly and slowly pulling your chin against the chest. Good to stand against a wall and lean your head against the wall of the movement. Breathe calmly.


In that case your vertigo is somatic and due to tension in the upper cervical spine. Pay attention to your body posture and neckline! This is great if you can straighten up and gently stretch out your neck´s small muscles. Consult a physiotherapist regarding the technique.

If you feel dizzy when you get up from sitting to standing or lying to sitting, then get up by first looking at a point in the floor, get up and then look up again. Stretch your neck when you get up.

The sound of tinnitus can differ in many ways. It often describes as ringing, buzzing, roaring sound. Sometime it can emerge other sounds. No matter how it sounds they are usually somatic. Which means they are due to muscle tension and stress.


If you can affect or induce tinnitus through any af the above movements, it is positive for then there is no doubt that your tinnitus is somatic, which means it is due to muscle tension in the face, jaw and neck. You may be able to affect tinnitus by touching various points in the face or neck region, as it also indicates muscle tension. Important to get insight into your state of tension and stress that makes you tense.


If you notice any change in any or all symptoms, it is clear that the symptoms are associated with stress and muscle tension.

Symptoms and insights:Part 3 – 6


If your symptoms affect your work or privacy, if you need sick leave or have difficulty sleeping, it´s time to do something about your situation. Think about how to lower your stress level to get rest and recovery.


You are severely bothered by your symptoms and they negatively affect your life. It´s time to reflect on your situation so that you can come up with what you need to do for a change to lower stress level, be able to relax to lower the symptoms to a minimum or get rid of symptoms. Help yourself to a situation where you can feel relieved. You might need consult your stress therapist or similar profession.


If you´re up to now, you´re unaware of clenching your teeth, grinding your teeth, clenching your tongue etc., it´s now important to find out. Ask yourself several times during the day what you do with jour jaw, tongue and shoulders. You can not affect your behaviour unless you are not aware of it. See also if you can link the behaviour to level of stress

Pain-image and effect of previous treatments:Part 4 – 6

Pain-image

Pain-image

Carefully consider the areas you selected. Have you selected areas for temples, throat, neck and shoulders? Do you even have sore teeth? If so, you have a picture of your stress-related symptoms. Think about how you can become so sore and tens. Has this been a long time?


You may have consulted a doctor, or an ENT-specialist, received acupuncture, treated with a physiotherapist, chiropractor, naprapath, osteopath, kinesologist or test massage. If you have been told that you will learn to live with tinnitus that is not true. From now on, you will learn how to get rid of tension and stress because you will be free from your symptoms. The fact that you have not received long-term effects from any of the treatments indicated that the causes remain. Remember to make yourself aware of the relationship factors.

Tinnitus anamnes VTP-Clinic ©right;:Part 5 – 6

Note how you had it at least 3 months before your tinnitus debuted. Often you can find stress causes that have been the source of increased tension. Perhaps you live a hectic life with many commitments without time to rest?

If you think that tinnitus depends on something other than stress and muscle tension, consider the logic of it. Is it possible to prove and if so how? If it cannot be proved, it´s good if you explore the relationship factors we point out.


If you perceive your tinnitus on one side, both sides or in your head without any particular location, the source is the same, that is, high muscular tension in the areas we point to.


Tinnitus may come sneaking or suddenly. The underlying causes are the same, i.e. stress and muscle tension according to our experience.


Tinnitus can be persistent or disappear occasionally or disappeared for hours to days. See it as if you are chronically tense or at times not as tens all the time. The stress state of the face, jaw and neck is so high that you get symptoms in relation to the level of muscle tension.


Tinnitus disappears for a few minutes, hours or days, because you are not as tense and stressed all the time. See if you can find a pattern.


If tinnitus volume and/or frequency change, the symptom is changeable, thus increasing the likelihood of stress and muscle tension.


That you can influence your tinnitus just shows that it is somatic, that is, muscular tension caused.

How tinnitus effects you:Part 6 – 6


When tuned to outside sounds, your tinnitus can be stimulated due to frequencies in the environment. There is a connection between the nerve Trigeminus (activated by jaw movements) and the ear nerve so that some sounds from outside activate muscle reactions. If you are afraid of sounds, the load will be higher.


If you avoid exposure to sound, it may be because you are sensitive to sound and you are afraid to expose yourself to sound. In this case, exercise to breathe calmly and relax to gradually dare to expose you to sound without affecting your tinnitus. Then you become less afraid and gain greater confidence in the relationship factors, that is to say. That less tension causes less symptoms and vice versa.


If you avoid silence, it´s because you think it´s uncomfortable to listen to your tinnitus. Practice this by thinking: Tinnitus is nothing but a warning signal telling me that I´m overworked and need to change my stress for a better balance. Take deep breath and dare to relax.


If your quality of life has been drastically deteriorated by avoiding social contacts and limiting yourself to doing things, it becomes easy a negative spiral. Decide to do something about your general stress and work out to get your body relaxed. When you feel in better balance it is important that you dare to expose yourself to what you are afraid of.


If you experience that silent environment cause discomfort when you hear your tinnitus, you should work out to relax in a quiet environment and breathe calm deep breath to learn that relaxation in jaws and necks rather reduces tinnitus on the contrary. Fear is your biggest opponent when fear just creates more tensions.


If you often notice tinnitus when you are awake, it may be because tinnitus is intensive and penetrating or that you consciously listen to it if it is there and how high it is. If it is intensive, it is important that you not get scared but that you need to recover and reduce muscle tension significantly.


If tinnitus affect your concentration, it can be a source of frustration and then it´s hard to relax. Begin to calm down and get control as well as observe your stressful behaviour in conjunction with concentration.


If you are hard to fall asleep due to tinnitus, it may be good to practice deep breathing exercises and maybe listen to other sounds that you like. Many people use relaxing sounds but others like when it´s quiet. See what suits you. Important that you do not think of negative thoughts about your tinnitus, because you will be stressed instead.


If you can ignore the sound it´s good because then it´s not so intrusive and you´re easier to concentrate on something else. If you have difficulty ignoring the sound, it may be intense and take over but remember that tinnitus depends only on how tense and stressed you are. Anxiety worsens the state.


If you are worried about your tinnitus with negative thoughts such as: -what if it never ends, -what if it gets worse, -what if I cannot handle my work or my social life; Then your stress increases and thus your stress condition makes it all the worse. Imagine: -I recognize in the description that stress creates muscle tension so now I´ll do something about my situation!


If you are unhappy for your tinnitus with negative thoughts such as: -what if it never ends, -what if it gets worse, -what if I cannot handle my work or my social life; Then your stress increases and thus your stress condition makes it all the worse. Imagine: -I recognize in the description that stress creates muscle tension so now I´ll do something about my situation!

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