Tinnitus: The Spike & Trigger Map

It got louder overnight. Your stomach dropped. “What if it stays like this forever?”

It won't. Spikes come down — but nobody ever showed you what to do while you're in one. This map does.

First: the spike you're in right now. A day-by-day plan for the next 7 days. Day 1: sound on, sleep protected, no googling, no panic-buying supplements. Days 2–4: cut the things that feed it. Days 5–7: notice it dropping — and write it down. Plus three 3-minute tricks for the exact moment panic hits.

Second: find what triggered it. A simple diary — one line a day, two minutes — tracking sleep, coffee, alcohol, salt, stress, your neck, your cycle. After 14 days you'll see YOUR pattern. Not a generic list from the internet. Yours.

You get:

• The 7-day spike plan: what to do, what never to do
• Three 3-minute tools for the moment fear hits
• The 2-minutes-a-day diary that finds your personal triggers
• For women: how your cycle and perimenopause fit the picture — nobody else covers this
• A spike log: every spike you survive goes in it. Next time, you open it and see — the last one came down. This one will too.

Next spike: you follow a plan instead of panicking. Day 14: you know your triggers by name.

22+ pages + diaries.