I've had T since Oct of '14. I've had to habituate twice now. I used the "back to silence" technique in the thread: https://www.tinnitustalk.com/threads/back-to-silence.7172/
best of luck to you.
Things will get better. I was in a very deep and dark depression when i got T. You have to keep living your life in spite of T. The thread "back to silence" https://www.tinnitustalk.com/threads/back-to-silence.7172/ helped me quite a bit.
I also posted my success story...
I developed tinnitus back in October of last year. I went through all of the emotions. The despair, suicidal thoughts, all of that. It was a very dark time in my life.
However, I found something that helped me get habituated. It was this thread...
I started meditation a week ago. I must say that I have noticed a reduction in volume after my meditation. Obviously, the T isn't lowering in volume, just my perception of it is. Just being able to lower the volume of my T just a little bit has saved my sanity.