I've had tinnitus for a number of decades. The least useful thing is people telling you that it's only in your head and it's a phantom noise. Tinnitus has been recorded previously and it does not exist as just a mental issue. It is a real and physical thing.

I sleep with a humidifier, the small fan makes just enough white noise where it helps to drown out some of the ringing. I also gave up on my standard headphones and primarily used bone conducting headphones now to prevent further problems. Also, unfortunately, I no longer ride with the windows down in my car because the constant pressure changes make my ringing go off the rails. That used to be one of my favorite things to do in the winter.

With minor adjustments it doesn't make things go away, but you can help to manage the symptoms. I still have tinnitus, even as I sit down and write about this. However, it comes and goes and not everyday is full of squealing and no day is completely quiet, but hopefully you'll find some comfort in the middle.