@DutchGuy
Right off the bat I am going to tell you that anxiety and fear will make your H worse. The first thing you need to address is your anxiety. You also need sleep, so I hope you are sleeping.
Yes, walks are good in a nice nature environment. Be gentle with your ears.
In all honesty, I believe my anxiety and major breakdown when I got H and T caused my situation to become much more dire...my.H that is..I read scary articles . online that gave me phonophobia..I mean I locked myself away in my room from my family for 3 weeks terrified of every single sound. Sound became the enemy.
However I found caring people online that helped me to realize that I was only making my situation worse and sound was not the enemy... slowly I stepped out of my room and added a sound machine 24/7..I didn't leave the house for maybe 6 weeks..it took awhile to get that far..but I did improve.
It's been up and down..I also have a tendency to think the worst, I have GAD (anxiety disorder) and so this is like one of the worst things to happen. A hypochondriac nightmare for sure! BUT I have seen major improvements in my own dire situation, just not sure why they don't hold :/ could be my TMJD..who knows..
But MOST people improve and get better. I have spoken to Cat 4 individuals that have seen most people go on to get better. Cat 4 is only a small group.
Anyways, just want you to know that most likely you will be fine. The woman who started our fb group got T and H from ear syringing and did TRT and got better. Still has T but she was doing much better when she decided to leave our group because ahe no longer needed support. .plus its better not to dwell on it..I think it took her a year before she saw results. .
so there is hope, don't. despair!