I was on a less than hour long car trip yesterday and unfortunately there was music playing a bit too loud for my liking. I don't know why I didn't ask to lessen the volume I know it was very stupid. The damage is already done but I can't stop blaming myself. My right ear started hurting and it's still a bit this morning. It’s hard to say if my tinnitus has gotten worse or not because my tinnitus is so hard to keep track with plus I really don't want to listen to it. I was already in really bad state mentally (crying every night bad) and I yesterday this new sound exposure+my old stress culminated to massive panic attack. I don't know how to keep going. I'd be grateful for some support.