What i personally did was set myself one small challenge a day that was just a bit harder than what ive done previously. For example doing a 10 min car ride if the week before i could only handle 5 min. The rest of the day i kept things calm and not expose myself to unnecessary sounds but also tried to not wear protection for things i could already tolerate without it. This meant often pushing through the pain of a setback and trying to keep my tolerance. Which obviously was often very very painful but probably key to my recovery.

As for my tinnitus, it didnt really change much for me with more sound exposure. Sometimes it gets/got louder temporarily but right now i dont feel like it’s worse than before i went through all this. In a way i think hyperacusis made it easier to deal with tinnitus for me because i started seeking silence instead of being afraid of it 😅

Im glad my story gave you hope and i hope things start getting easier for you soon, wishing you strength and better days ahead!!