I have mild tinnitus and the best advice I've ever read on the internet for it is: Stop reading. Don't look up information about tinnitus. Don't think about it. If you happen to notice it, try to distract yourself immediately. There maybe legitimate hearing damage but for the psychological aspect, the more you think about it the worse it becomes. I think I saw a quora answer somewhere where the doctor said "Nobody co…
Once I realised that I could also tune out tinnitus, I did just that - but a big part of that was just not thinking about it/dwelling on it.
Been nearly 20 years now and tinnitus rarely troubles me, in the way it used to really upset and stress me.