Amateur musician with mild/moderate high frequency tinnitus here. I was treated with exposure therapy, and while I hear the sound (less now than before) it doesn't bother me any more. I would recommend a book called "Living Well With Tinnitus". Good luck!

I remember about twenty years ago reading a method on a forum somewhere for dealing with tinnitus to create temporary relief. Many folks claimed to experience relief from trying it. Maybe it will help you?

It was text back then but nowadays there are videos. Here's an example: https://www.youtube.com/shorts/YyT9ZwWy5Jc

>tinitus sure as hell isn't my friend.

what the author is advocating for "befriending tinnitus" is a well established form of therapy (Acceptance and Commitment/ACT), it's generally very effective because avoidance or compensatory behavior ("trying to make the tinnitus go away / distract myself") is teaching the brain that tinnitus is a problem and is only going to increase the kind of alertness that leads people to focus on their tinnitus. It's the same way with insomnia, people who try to produce sleep efforts tend to worsen their insomnia, you need to befriend being awake.

There's a big psychological component to tinnitus that sustains itself because people view tinnitus as a problem, that's often larger than the physical impairment.

I developed tinnitus in my right ear about 5 years ago. I remember exactly when it started. I was welding up a tailpipe repair on my car, and in the next bay over my brother was running the lawnmower to adjust the carbs. The exhaust was basically blasting directly into my right ear from a distance of about 10ft. I don't recall it feeling excessively loud at the time, but afterwards for about a two years I had really bad occasional ringing and occasionally I could hear "rushing" sounds very loudly.

About 3 years ago I used a borescope and some tweezers as a sketchy endoscope and pulled out a hair that had somehow wedged itself in my ear canal. I don't recall how I figured out this plan, but it worked. The tinnitus has never returned since then.

I have no idea whether there's any causal connections between any of these events. It's a big mystery. But TBH I don't really care that much, I'm just super glad it's gone.