Sean, So sorry to "hear" that!

I also have tinnitus for about 10 years now (only in my right ear.) Although its not as bad as yours., still it drives me nuts sometimes. What has and is working for me is daily meditation and avoiding loud public areas. I have set up noise alerts on Apple watch to ensure that I am within acceptable ranges. Plus I do sproadic hearing tests to check if it's affected my hearing in any way.

Little addition to a lot of good advice you already have here. :) Take care!