READ THIS LIST
1) AVOID LOUD PLACES (no concerts, no cinema, no loud pubs, no EARBUDS EVER AGAIN), if you get spikes that is your ears telling you they dont like the loud sounds, avoid anything over 85+decibels, no vaccum, no blender, no mowing lawn, no fireworks, etc), otherwise you are SET, it can reduce further or disappear. DO NOT EVER PUT EARBUDS/HEADPHONES IN YOUR EARS...EVER...
2) AVOID ENT/AUDIOLOGIST (they are worthless and they can and WILL make your T worse because ear tests= $$$, your misery =$$$, they dont care about you and your well being, they see you as a cash cow)
3) AVOID T TALK (there is some good info here but a lot of horror stories, if you obsess over tinnitus you will make it worse and trust me man you dont want to know how bad this shit can get, I had mild tinnitus in the beginning which then turned extreme for three weeks, it was like a jet engine near my ear. I has to quit my job because it was so loud, it was a 2/10 and now its is 9/10, it dropped to severe from extreme. I also developed hyperacusis severe and visual snow/dark eye floaters because of the ear tests I have done in January. Tinnitus is brain issue not ear...the brain is messed up. Do not read horror stories on here or you will become one of them. Move on with your life when you have mild tinnitus and do not expose yourself to very loud sounds, going to a store will not harm you or walking your dog outside, make sure though to cover your ears when loud sirens come, and tell your dentist you have tinnitus so he can preform cleaning or whatever carefully with a lot of breaks, otherwise you are set my friend.