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Looking at the timeline you provided there are quite a lot of things which could have potentially caused the tinnitus to change and start to become distressing and there's not one simple answer as to "take this" or "try doing this" to solve the situation unfortunately. I don't know if this...

It does sound like it is related to some form of Eustachian Tube Dysfunction as you can regulate the tinnitus by temporarily improving this. Anything that changes your hearing to some extent, whether that be a small or large amount can have an impact on your tinnitus. The other thing worth...

Like other people above have said, everyone is so different. I personally find that if my tinnitus is noticeable during the day I find it best to concentrate on something else instead, rather than listening to it. However, when I'm trying to go to sleep I actually now find my tinnitus helpful...