Whatever you do, be VERY careful with medications. From my experience, medications cause permanent spikes. My tinnitus was mild for a year, even though I listened often to music with headphones.
From a single Aspirin pill, it became loud and never returned to base.
Then, it became worse due to the COVID-19 vaccine.
Then again, even worse after a glass of tonic water (containing quinine).
Finally, treating a burn wound for 10 days with a triple antibiotic ointment (contained Neomycin), made it very, very hard to ignore. It never returned back to a previous base level after these spikes. On the other hand - if worsened by food or by loud outside noises - it returned to lower levels within 1-3 days.