Hi, you have developed tinnitus due to damaging your hair cells in your ear from too much noise over long period. Anything over 80 db for one day will cause damage, which is not reversible. The louder the sound, the less time required for damage. Some of the hair cells may be just injured and can get better, other hair cells are gone for good. From now on, only listen to quiet levels of sound and music. You cannot go into movie theater because they are too too loud. sometimes for me I think there will be no tomorrow, but eventually tomorrow comes. the disease is very very scary. now that you have it, you know for sure to not to make it worse. you will have to sleep with white noise on constantly - Restful Rain is a good choice for CD, but you need a player that will repeat play, or you can download MP3 of restful rain. you will need some way of playing the mp3 in your bedroom, which means you may have to buy something to do that with - I recommend just a receiver from pawn shop, speakers from pawn shop and you will need an adapter cable to hook your mp3 player into your receiver. this is now a fact of life for you. gradually your brain will not freak out so much anymore, but this will take time - it make be weeks, months even 1 - 2 years. so it is essential that you have small amounts of background noise that is slightly less than the tinnitus, same as for the rain sound. you can go on ATA.org and they have a console where you can make your own sounds and you can play these sounds 24/7. probably your tinnitus will gradually get better, but as you get older it may come back with a vengeance, like it has done for me and really wrecked my life, so please avoid any loud sounds. if you are outside, and there is a fire truck or anything making a loud noise, use your fingers to block your ears until the noise is over.