@Damocles Yea, I wore plugs to restaurants for 2 months when I first developed very minor H last summer. Slowly weaned off of them and had no problem going to restaurants/cafes afterwards. Covid fucked me up late December and has kicked T/H into overdrive.
Yesterday was a wake up call to protect myself moving forward.
I'd recommend taking some anti-inflammatory supplements (such as Turmeric) if possible, as you say the COVID-19 was the likely cause of the new (increased) baseline.
From what I've heard, it was the spike protein in both the vaccines and the virus that was responsible for damage to internal organs (like the cochlea), and I've read some people managed to remedy their bad reactions with anti-inflammatories.