Two things helped me: learning not to listen to the “noise” (it’s not truly noise, it’s a kind of nerve damage), and hearing aids. When I first put the aids in the tinnitus vanished. The downside is that all the work I’d put in to not listening was overturned, because I “heard” the sounds again when I took the aids out. Still nice to have that respite though.

Training yourself to not listen to the racket isn’t easy, but it is so worthwhile. Turn your attention away to something else - a smell, a photograph, your pet, anything. Focus away. Just thinking about tinnitus is making it “audible” to me, lol! It’s not real sounds, it’s your poor abused nerve endings firing off random signals. White noise works for a lot of people, but it never has for me.

Visit https://tinnitus.org/ for more info. There’s a download section where you can get a pdf of a scientific paper describing the method.