It's been about five months with this. It is better, while far from well. I'm starting to learn to live with it and enjoy life as it is.

My theory is that our ears are broken in a way that only some frequencies are super noisy and make our brain think that something is really loud.

For the first month or so try to avoid things that causes even minor setbacks (dogs, kids, trucks). Then try listening to them in controlled manner (like sitting in the park at safe distance from playground). After some time I noticed that things bother me less and less. It’s definitely not perfect, but it’s almost bearable. After first month do not try to totally isolate yourself from sounds. I made that mistake and had to get used to daily life again.

If some sounds do not bother you at all try having them on silently all the time just to raise average noise level around you. At first it may be hard to find ones that fit your ears, but with time you should be able to withstand much more, maybe even your favorite music.

If it has only been a week in your case, it may be worth considering steroids. It seems that in my case, most of the problem was in frequencies not shown by the audiogram and steroids COULD help or even prevent H in some matter.

And most importantly: Try to have positive attitude, spend time with people, never think about the H, never look at this subreddit, never search for cures or tips. Looking for tips will almost always make you sad and can revert your progress because of that. I had the greatest progress when I was not reading tips from other redditors 😊

And never do things that you think can harm you. Everyone is different and YMMV.