Possible Dysacusis? How Can I Keep It from Getting Worse?

I was on the bus today, wearing 20 dB musician's plugs. I heard this tone, like a distant Amber Alert. I've encountered this tone before as part of my tinnitus, so I ignored it.

But when I was off the bus, and still heard it, I covered my ears and I couldn't hear it. Uncovered my ears, and it was back. It's very faint, but I'm worried. I've experienced some dysacusis before (one time I was watching a show and the soundtrack caused an irritating tone in one ear. Rewound it and watched the scene again, tone was gone. And sometimes I hear a faint whistle when it rains.) And now I'm scared that it'll become worse and worse. I keep telling myself not to panic because panicking won't fix anything, but needless to say I'm panicking a bit. My tinnitus is much more manageable now, but bad hearing distortion would just destroy me.

Some info: Mostly unilateral tinnitus, sometimes switches ears. Sometimes bilateral when I'm tired. Mild TTTS symptoms. Some high frequency hearing loss in left ear.

 

Stress makes dysacusis so much worse for me. Don’t stress out about it I know it’s hard but please don’t.

 

I concur - I definitely feel like my ears are more prone to acting up with TTTS/hyperacusis symptoms when I am very anxious or sleep deprived.