I've learned to shift my attention away from the tinnitus to "think" Oh the refrigerator turned on again and forget / not focus on the tinnitus anymore.
Tinnitus is very annoying and eats away energy it requires to pay extra attention to your health and mood and your attention. You might ALSO be very stressed and burnout and blame everything on tinnitus, eliminate other issues and stress factors
Since you do not seem to have a clear loud noise event in the days prior to the tinnitus look for other health issues like a old root canal treatment https://youtu.be/YK8RD3gzmwg
I had to change my life to avoid all loud noises and events it's HARD but you get used to the limitations.
Tinnitus is very annoying and eats away energy it requires to pay extra attention to your health and mood and your attention. You might ALSO be very stressed and burnout and blame everything on tinnitus, eliminate other issues and stress factors
Since you do not seem to have a clear loud noise event in the days prior to the tinnitus look for other health issues like a old root canal treatment https://youtu.be/YK8RD3gzmwg
I had to change my life to avoid all loud noises and events it's HARD but you get used to the limitations.