Just wanted to do an update. I've been doing consistently better lately, aside from one really bad spike that lasted 20 minutes. But since then I haven't had any (for about 3 days). I got those overpriced Eargasm ear plugs, which I know many people don't believe are very protective since they allow a lot of high frequencies to pass through, but I wanted to give them a try so I can continue doing things with friends and family in loud environments and still give my hearing a chance to hopefully heal/recover. So far they seem to work well and I've had zero sensitivity with them in. I used them at a roller rink for my sister's birthday party, which was very loud, and I was able to enjoy the whole night without worrying I was going to spike. Took them out when I got to my car and there was no spike or volume increase in tinnitus, whereas before if I did something like that without ear plugs there would be a substantial volume increase for a couple hours or the rest of the night. If I can get away with doing it like this I will be so much happier and present when spending time with people I love.
Maybe if I use these all the time I'll start to improve faster. Will see and I'm hoping for the best. Also I'm currently driving across the country and the road noise isn't really irritating tinnitus (which is pretty loud when driving at 80 mph). I'm not wearing earplugs while driving because it feels very dangerous, so that's good it's not making it worse. If I listen to music in the car it can make it a little worse, probably because I'm turning it up louder than the road noise.