Hopefully this time it will stick. Here are some of my tips because it is NOT one size fits all. I was on the road to habituation midway through this (I'm 7 months in now so that was a couple months ago). I interpreted habituation to be that I could hear it but not be upset but could tune it out. For me it was that I just couldn't hear it. It never went away it just kind of went out of consciousness. Because I thought it had "gone away" I checked and checked and checked and what do you know..there it was and then there were noises I never noticed before. I KNOW this is the case because I sat in my car and realized the second I was still hearing it and realized it hadn't changed but my perception of it did. I think this is important for people trying to get to habituation to understand. It isn't the same for everyone. So I had a relapse and the anxiety made it louder and I completely freaked out. ANXIETY DOES MAKE IT LOUDER. I promise. A lot louder. They all say make the masking just lower than the T so you will habituate. I don't want to give bad advice here but for ME that didn't work. I wasn't ready and it sent me into a tailspin of completely freaking out when I tried to do this and thus, made the T louder. If you can do this without freaking out that is one thing. I know now I was not ready for that. Because I kept trying to do that and failing I was feeling like a complete failure. just "WAITING" for habituation. Part of the huge fear with T is the lack of control. I just kept waiting and waiting and waiting for habituation and feeling a complete lack of control when it was happening which therefore increased my anxiety and my tinnitus itself. Finding some control over this (that wasn't a benzo) drastically lowered my anxiety and I will tell you what that is in a minute. Things that made me feel more in control: Crickets. I can't hear the T if I have an app playing crickets and I have noticed a HUGE decrease in my perception of T in the past couple weeks since I have been putting them on during the day while I'm working. Refocusing your HEARING attention. Sure we all know how to distract by doing other things but this was something I learned on here a couple weeks ago. It is very hard to focus on 2 sounds at one time. When you hear the T focus on another sound and you will find it's hard to focus on your T. Now this is just something that GRADUALLY your brain is supposed to eventually do on it's own. I noticed a difference with this because it gave me some sort of control. Ginger root. I have no idea if this has been helping but maybe there is something to say about placebo. Because anxiety plays such a huge role in T, doing something that you at least somewhat feel like you have control over can definitely help bring the volume down. I can say for sure that chewing and swallowing a bit of ginger in the morning and at night has helped me avoid some colds and that made me feel better..I got T because of an ear infection and the last thing I want is a major head cold right now. I've also give diet soda up or any artificial sweeteners in the past couple weeks. I read a decently reputable study that it increased T. Who knows maybe it's all a coincidence. Hyperacusus: In the past week this has decreased. I still hear noises louder than others and beeping/high pitch noises still gets to me but I have noticed a distinct decrease in it. I'm still not nearly 100% at all. I'm hoping at some point to post a success story. I would say that instead of having terrible moments every day, it's now 1x per week. I'm only 2 weeks into this new phase so I will continue. I mean last night I had a freak out moment because I heard a new low drone noise. I think we all have noises there that we don't perceive unless we really try to. Maybe this was new maybe it was there before. I still have that terrible anxiety of "what if it gets worse" "what if what I'm doing is all wrong and it will make it all worse." I hope I can write all this and still have the support of this forum if I have a relapse.