klydestine - I found this article. Maybe you can try other things. Hope you will find way to make it more bearable or completely gone.

https://www.healthline.com/health/tinnitus-remedies#when-to-see-your-doctor

I also have that due from TMJ. I've found some self massaging jaw clips on youtube. That help me alievate the ringing.

If you have a PCP and insurance that could be a route also.

I've learned deep breathing techniques also aid both my anxiety and tinnitus. Curious if you've ever tried?

I'm hoping you find relief for both these chronic medical conditions.

Brian

It can be your medication. Check with your doctor. Decide2Evolve, I didn’t know TMJ could cause ringing. I have really bad ringing sometimes and bad TMJ. Would you mind sharing the clips?

My doctors have called the ringing in my ears, "Tinniitus." The popular theory is that it is caused by water pressure in my middle ear. Often I can stop it by holding my nose and breathing sharply into my blocked nose. It often provides immediate relief. I follow up with an antihistamine for more permanent relief.

Dunno if it be the same as yours, or not, but gentle empathy on the distraction factor. It's hard to ignore a noise that really is all in your head. My physical head happens to be an extremely tough spot to ignore.

Ringing in the ears can be a number of things. Like Arfie, I can clear some of it by blowing and holding nose.

TMJ is also a cause of tinnitus. Massaging works to relieve the noise.

Deep breathing and even breathing will help to reduce the anxiety and tinnitus.

Keep a private daily journal to figure out when it's worse, better, and also to look at what you're thinking about. The more you write, the easier it is to figure out what's bothering you, and affecting your ability to think and act clearly.

Best wishes.

I am an old guy and have had ringing in my ears for decades. Unfortunately my words can only be those of empathy because I don't have any quick solutions. The one thing I have going for me is that I know my cause: shotguns, pistols, and chainsaws from my youth. Didn't need ear protection because I was invincible. The only solid comfort I can give you is that, at least in my case, time has overcome the problem. The ringing has been such an integral part of my conscious life for so long that I have become used to it.

I'm sure you have been given the advice, "Try not to think about it!" That's hard to do as a specific task but can work pretty well in conjunction with having something else to occupy your mind at the time; such as, knitting a sweater, preparing dinner, a project at work. or being engrossed in a good movie.

You do sound a bit panicked over the ringing. You think about it all the time; you worry that it could reappear suddenly at any time; and you take medication, all of which have side effects, to hopefully lessen the ringing . I am not a doctor, but at least consider trying a new approach. I have depression (Who doesn't?) and was taking three kinds of pills at their highest dosage. I couldn't tell if they were working, but I did notice some undesirable side effects. I stopped taking all the pills three months ago and focused instead on attitude adjustments. I seem to be doing noticeable better, Good luck to you. It is an annoying problem.