There wasn’t much that worked well especially back then. CGRP blockers are a new thing. Some of that time was college and they don’t really do good healthcare for students. Much of the rest was unemployed and no healthcare. Then there’s the doctors/neuros who told me men don’t get migraines.
Have you tried ginger? Maybe triphala (amla, ginger, and turmeric powder altogether). Ginger supposedly acts as a cgrp blocker for migraines, and just generally lowering inflammation might make stuff less apt to being triggered. Tinnitus does sound like quite the curse though.
I’ve also wondered whether the active noise cancelling headphones help? Just being used to block noise and not play anything back. The real question there is whether quiet actively helps or hurts the condition. Though it feels a little like a pressure turning on when my ANCs activate and I’ve wondered how that’d interact with tinnitus.
Otherwise I’d probably default to making a painfully tedious diary of my days and log any/all tinnitus events. I’d include noises, foods, time of day, weather, anything/everything. That’d be looking for environmental or similar factors/triggers. Though it’s a hair in your ear drum or something like that and honestly tough to imagine what would help.