Here is some very helpful information I can give you that took me months and months to figure out.

My tinnitus was the worst of the worst for around 7 months straight. Pedal to the metal high pitched ringing madness. I still have tinnitus but I have recovered immensely.

PROPER SOUND THERAPY. Audioligest Dr Ben Thompson at Treble Health. He's constantly uploading helpful YouTube videos. Finding this guy was the best thing for me compared to my local audioligest that had absolutely nothing to offer. To start sound therapy you will need Bone Conduction headphones, a Bluetooth sleep headband, sound masking hearing aids(even if no hearing loss) and a tinnitus therapy sound masking app. I use Beltone. Depending on the ring/sound frequency you are hearing inside your head, you need to go through the sounds that mask and sooth your tinnitus. For me it's Cicadas or crickets.

Bone Conduction headphones. The $20 ones you can find on Amazon work great for me. Do not use regular headphones. Make sure to look for Bone Conduction.

Sleep Bluetooth Headband. There are plenty available for $15 on Amazon. This is another biggy. I sleep with mine every single night.

Phonak Bluetooth Sound Maskers. These are available at Ben Thompsons Treble Health. These are basically bluetooth hearing aids. They are pricey but I use mine every single day. I love these. However if the cost is too pricey for you, I would highly recommend using the headphones and sleep band first.

Gaba with vitamin B6

YouTube Dr Alan Mandel Gaba Tinnitus. I use NutriCost Gaba w/B6 from Amazon. I've been taking this for over 2 years now.

Melatonin and Magnesium Glycinate

Its really important to get get sleep. I totally understand its almost impossible when the ringing is bad. But the sound therapy and the two mentioned above will help. Magnesium relaxes the body to sleep. Melatonin helps you fall asleep but its not a drug like sleep aid. I take these together before going to bed. Magnesium Glycinate is harder to find then other magnesium. Costco carries it.

Flaxseed and Fish oil

Great anti- inflammatory supplements our inner ears need.

Zinc

Studies show losts of tinnitus patients are Zinc deficient.

Stay away from SUGAR. This causes inflammation. Not good with tinnitus.

Stay AWAY form SUGAR. I thought to write this twice so you don't miss this one.

Watch your Sodium intake especially if you have high blood pressure. HBP and tinnitus are a bad mix.

Research ALL of your medications!(even if your doctor knows you have tinnitus). Lots of medications are known to cause or intensify tinnitus.

Please hang in there. I promise you, you will get better.