First, read the English article below.

Exposure to loud noises can trigger and worsen your symptoms. Wear protective ear plugs or muffs if you work in a noisy environment, when you use power tools, while doing yard work, when you vacuum, or when you perform any other noisy task. Regular cardiovascular exercise is especially helpful, so try walking, running, cycling, and swimming. In addition to benefiting your overall health, exercise can improve blood flow, which might help relieve forms of tinnitus linked to heart or blood circulation issues.  Staying active is also good for your emotional health. If you don’t exercise regularly, consult your doctor before starting a new exercise routine, especially if you have a history of any medical issues. Stress can aggravate tinnitus, so take deep breaths and relax if you start to feel anxious, worried, or overwhelmed. Count to 4 as you breathe in slowly, hold your breath for a 4 count, then count to 4 as you slowly exhale. Continue to control your breathing for 1 to 2 minutes, or until you feel at ease.  Visualize relaxing scenery as you breathe, such as a beach or a calming childhood memory. Do your best to avoid stressful situations and people. If you have a lot on your plate, don’t take on new responsibilities or stretch yourself too thin. Taking yoga or martial arts classes can also help promote mindfulness and relaxation. Taking a class adds a social component, which could improve your overall mindset. Try cutting back on alcohol, and limit your consumption of caffeinated coffee and tea, soft drinks, and chocolate. These substances can affect your blood flow and aggravate tinnitus. Nicotine is especially harmful, so ask your doctor for advice about quitting tobacco products, if necessary. Cutting back on caffeine is also helpful if you have trouble falling asleep due to tinnitus. 

Now, please write a short abstract for it in Chinese. Abstract:
减少接触噪声。 每天至少运动30分钟。 尝试冥想和放松技巧。 避开咖啡因、酒精和尼古丁。