r/tinnitus can help you more.

Watch your caffeine & sugar intake and lack of sleep. All these can magnify your tinnitus. And don’t focus on it.

See a doctor.

Also if it’s permanent you simply just have to live with it. Sucks but that’s how it is. Luckily mine is only triggered by certain sounds.

See below threads for info on what to do with tinnitus/hyperacusis/etc.

I am not a medical professional though, so just ask your local ENT (Ear, Nose, Throat) doctor for actual medical advice (go to the younger doctors as they’ll actually know of tinnitus and won’t recommend you pseudoscience/etc. stuff to deal with it). But they’ll probably tell you the same thing: you have to bear with it for the rest of your life (if it’s not temporary tinnitus/etc.).

Visit places like /r/tinnitusresearch for hope though as it looks like there’s gonna medicine/products/etc. releasing within the next 5/10+ years that will at least reduce or alleviate the more common causes of tinnitus. Search up Susan Shore’s research and stuff.

In the meantime, maybe try ASMR while you’re idle or not playing actual music/videos.

Try listening to ASMR while you sleep with TWS earbuds. It’s like white/background/etc. noise, might help you sleep more.

Maybe try magnesium glycinate too. Note that supplements are mostly snake oil like the audio hobby, but magnesium is a proven thing (can help with brain fog, anxiety, sleep issues, etc.), use the glycinate version so that you don’t get diarrhea.

IEMs for soundstage, noise reduction, ASMR, et cetera (this has a lot of ASMR channels and videos in the middle of the text): https://www.reddit.com/r/HeadphoneAdvice/comments/13mp70a/wanna_dip_my_toes_into_iem_territory_budget_is_80/jkwnhyg/

See if these ASMR/binaural/etc. videos make your ears ache, sometimes it’s because the treble and so on of the IEM/etc. is too boosted and so it’s too sharp. Use parametric EQ right now (through (Peace) Equalizer APO, Neutron, UAPP, etc.) to reduce it, or ya turn down the volume a bit.

3D Sound Studio, “🎧 ASMR 3D whispers for sleep and relaxation 🎧” video, released about a week ago, the AI/people talking are immediately on the left and right ears, sometimes alternating between: https://www.youtube.com/watch?v=bax9OBZHKas.

3D Sound Studio, “🎵 this is what 32d music sounds like…🎵” video, released also about a week ago, a rap type of mix: https://www.youtube.com/watch?v=_suVn2-CNhM.

3D Sound Studio, “⏰ ASMR 1 Hour of 3D Sounds for Sleep and Relaxation - No Talking (wear headphones)” video, an hour of the sounds they used for their earlier videos: https://www.youtube.com/watch?v=rrp87PfM4x0.

3D Sound Studio, “ASMR for headphone users (3D Binaural Audio)” video, a recent video with a more music-focused intro: https://www.youtube.com/watch?v=rrp87PfM4x0.

That 3D Sound Studio channel has AI stuff or like cyberpunk/horror/etc. elements, but it’s real good for experiencing the soundstage/imaging/etc. of your current IEMs/headphones/etc.

Everything basically related to noise reduction, like Etymotics and Sennheiser IE 200, ear tips, volume control, hearing health, et cetera: https://www.reddit.com/r/headphones/comments/17wy08i/92_db_average_for_2_years_how_fucked_am_i/k9lkx16/ and https://www.reddit.com/r/headphones/comments/17xjcs9/people_who_like_etymotics_have_you_ever_tried/k9o4v19/

Info about measuring decibels, hearing health, et cetera here: https://www.reddit.com/r/headphones/comments/11a4cpm/are_few_second_peaks_into_8285_db_still_safe_when/j9riw7q/

Read this as precaution if getting Etymotics IEMs, here’s a bit more info on IEMs, dongles, volume, hearing health, earwax cleaning, et cetera: https://www.reddit.com/r/HeadphoneAdvice/comments/uk341f/er2se_ear_damage/i7ndank/

Headphones, IEMs, and reducing PC/room noises: https://www.reddit.com/r/headphones/comments/12yxyqs/question_about_open_back_headphones/jhq4mj6/ and https://www.reddit.com/r/headphones/comments/180g4q8/confuseddissapointed_with_hd_560s_my_first/ka5zuym/

Some IEMs with good noise reduction: https://www.reddit.com/r/headphones/comments/17znbiw/which_items_provide_the_best_noise_isolation_not/ka0vzm2/

These exercises helped my tinnitus: https://www.youtube.com/watch?v=1-SZ1r1dnho

Definitely see an ENT and limit your listening to shorter sessions and healthy volumes as well.