I have two methods which I've had some early success with! I want to share for anyone it may help. First, a quick note about my level of tinnitus: I would characterize the tinnitus I'm experiencing as being in the mild - moderate range. I say "range" because there are days it can drive me out of my mind (high coping skills days), and, days where it is relatively quiet (lightly present to moments of fairly quiet, as long as there are gentle ambient environmental sounds.). Like many on here, it frequently troubles me at night when I lay in a quiet room and put my head to the pillow. In the beginning, I used masking sounds at night a lot. I had all the freak-out reactions described by so many. Etc., etc. Now, I have been sleeping in a quiet house with nothing on for the past month (with about 75% success! Still have nights where it amps up and wakes me up and it's hard to get back to sleep.). The above info is just to set the stage for what I'm about to say. Because I don't want to make light of anyone who experiences this in the moderate - severe range, or unrelentingly. For that matter, we know that everyone responds individually, so this is intended as a bit of info for anyone on their journey if they want to give it a try, but it's surely not offered as hard science or a surefire thing. The past week, I've begun to do two things. ONE: When I notice it and it upsets me I am making myself stop whatever activity or thought stream I'm in, JUST FOR A FEW SECONDS (MAYBE JUST UNDER ONE MINUTE, is all it takes) and I calmly and actively focus specifically on TRAVELING to the DEEPEST PART of myself. I literally pause and communicate deeply with my own soul, with that part of me that exists in the stillness that is always there when we stop all activity and look for it. MY OWN THEORY: By doing this, I am actively laying down neural tracks of calmness in my actual physical brain structure. And whenever I do it, my body floods with a peace (despite the tinnitus) and very often the tinnitus either backs off significantly or appreciably lessens. AND, HERE'S WHAT'S KEY: IT IS ONLY TAKING ME ONE MINUTE. Which feels a lot more doable than making a major project of it. After I do it, I take a few slow breaths and peacefully continue on. TWO: The other thing I try, with about 75% success, is imagine a volume knob and I calmly hear and acknowledge the tinnitus and then imagine myself gradually turning it down, similar to telling the kids, "It's time to settle down now." I believe this does two things: returns control to ME, and, also lays down neural tracks in my brain. JUST NOW: I got really brave, put on my Peltor ear protectors, and did the "DEEP FOCUS INSIDE" activity while the protectors were on and I could REALLY hear the ringing! I gently had myself "listen past the ringing" to the overpowering silence the Peltor protectors impart. And, again, success! A lessening of the sound. Overall, I'm in the middle of my fourth straight day in a row using this technique. I think the shortness of the technique makes it easier for me to do it again and again. And the sense of inner confidence it gives. I will also note: I have gone relatively gluten-free. I don't do dairy or meat. And I stay reallllllly low on sugar except for natural fruits. I still drink one cup of black, caffeinated coffee each morning. I know every has different experiences with diet. So, just saying what mine is. Also, we are all on personal life journeys, of which the tinnitus is a part, but not the whole. I've done a LOT of personal growth work over the years (and have more to go, forever, because, who doesn't? Plus, growth is what we're here for. Growth, and, contributing to others.). And so any personal growth, overall, that you want to do, to benefit your life overall, as well as the approach to coping with tinnitus, will give you good "garden soil," so to speak, in which to have your coping methods take root and blossom. If this can be of help to anyone, well, that's why I posted it!