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I also get my T from low volume headphones using, but my number of hours are 5 daiky, i use them at my work place, i also have the popping and clicking, sound when i swallow, it has nothing to do with fluid in ears, after damage pressure changes in the middle ear which produces that sound.

My case is also the same i got my T from overusing headphone at my workplace, do not use headphones and stay away from loud noises, it may take 1 to 2 years to get healed if your lucky.