You are probably having a tinnitus spike driven by your anxiety (the more anxious and nervous you are and the more focussed on your tinnitus you become, the louder and the more obnoxious it'll be). It will most likely go down (obviously not immediately, things take time, probably hours/days) after you calm down.
Try not to listen for your tinnitus, the noise is here, whether or not it's in your head, listening for it won't make it stop and will likely just exacerbate it.
Remember, tinnitus is not a threat, just an obnoxious annoyance, it can't drive your life, no matter how severe it is, unless you let it.
Does it have an impact? Sure, lack of sleep is especially troublesome, not that anxiety makes things better in that regard, but how much of an impact it has is ultimately up to you, the less you focus on it, the less it will be impactful to your daily life and the more likely you will habituate.
Eventually, once you stop perceiving the noise as a threat, your brain will process it through the prefrontal cortex (handles background noise) instead of the amygdala (handles threatening sounds/fight or flight situations), that's the first step of habituation, then the part of your nucleus accumbens responsible for processing annoying sounds will shrink (over the course of several months) which will make your tinnitus less noticeable (until you eventually stop noticing it entirely unless you focus on it), that's the later that drives the final steps of the habituation process, the later change is also the reason why it becomes easier/faster to habituate to a new noise, should it ever arise).
Because all those steps are overall changes in your brain chemistry, they take time (on average 6 to 18 months) and can't be rushed in any way, the second step can only start once the noise is handled by the prefrontal cortex (so, after you stop having your tinnitus drive your anxiety, which has it being perceived as a threat).
This is why (among other reasons, such as some brain may lack the plasticity to adapt, although it's unlikely, that's a possibility nonetheless), 2% of tinnitus sufferers don't habituate as they get stuck in a perpetual, chronic, negative feedback loop of stress, anxiety, fight of flight mood and keep spending their time looking for an hypothetical cure, rather than going through acceptance and going on with their lives.
Does this mean we shouldn't look for a cure, of course not, does this mean we should keep wanting to make the noise stop, control its level/loudness/pitch and cling on a possible cure like a lifeline?
I don't think so, we should expect there may not be such a thing within our lifetime and move on, and if one ever turns up, well that's a nice bonus.
Those 2% of people who struggle to habituate are the ones who would benefit the most from CBT.
You need to keep in mind that, according to studies and statistics, 98% of chronic tinnitus sufferers (from mild to severe) do habituate, the odds of you being one of them are obviously high and in your favour; that said, it is true that the more severe tinnitus is, the harder it is to take the first step to habituation.
I know habituation is not a cure, but it's the next best thing, and probably the only thing we have for long term tinnitus management at this point, we also know it does work to make quality of life drastically better to sufferers and currently our best outcome.
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