A similar strategy to this did help me a lot. Got tinitus 5 years ago in one ear due to a weird ear cleaning procedure followed by some sort of inflammation. It

A similar strategy to this did help me a lot. Got tinitus 5 years ago in one ear due to a weird ear cleaning procedure followed by some sort of inflammation. It was quite weird in the beginning and it always got worse when I had a cold and my sinuses were blocked. Had some periods when it was really bad and I could fell like I can't take it any more, but somehow I accepted it and started to learn to live with it and ignore it as much as possible, focus on other sounds around me and so on. I went to a couple of clinics, my hearing was just fine and they always recommended white noise (used it a bit in the beginning, but somehow I didn't want to depend on headphones and constant sounds). What did help me in quiet places or when sleeping is just to think of something else and ignore the sound completely, at this point I can barely hear it/notice it even when going to bed or having headphones on with no sound. I do have friends who got it mostly because of loud music (musicians and concerts) and somehow they stress too much about it, making it unbearable. I understand that everyone has different experiences, but for me just ignoring it and somehow making your brain forget it and filtering it out did help a lot. EDIT: also completely ignoring the community (like reading about it on reddit or Facebook groups), stop watching videos like this about it helps a lot in forgetting about it and stops you from ruminating too much about it all the time.