Got permanent tinnitus due to damage to auditory nerve from an accident back in 2010.
Coping was hard. Distracting yourself with various things so you dont think about it was key.
Things to try - 1) Keeping yourself distracted or occupied and trying to not be conscious about it for 50% of the day to start with, gradually improving to 90% of the day 2) White noise apps for sleep 3) Carry ear plugs at all times. Plug them in if watching a movie in a theatre or attending to an Indian wedding. Prevents worsening of the situation.
To those out there: you're not alone. The journey is different for everyone, and what helps one person might not help another — but with patience and experimentation, many find ways to manage and live fully despite it.