Here's a method I've been using since the 70's to knock my T down a notch when it flares up. I figured this out when I was a teenager. I'm 55 and it still works for me. When my T gets annoying, I stuff cotton in my ears for about 2 weeks. During this time 3 things are obviously happening - 1. I'm straining to hear. I think this is good. I used to do an exercise when I'd sit in a quiet room and "Listen" for the quiet 'beyond' the T. It helped, but it bored me. I'm a hyper person. 2. The T is more obvious. Of course it is, I'm shutting out most of the outside sound. And now I believe I'm putting the pressure on my brain to habituate faster. Maybe. I'm not a doctor. 3. My ears are 'healing' from whatever sound blast ignited my T. My spikes are always damaged hair cells from something loud. I don't know why this works, but after a couple weeks, just when I notice the T is somewhat lower, I pull the cotton out and environmental sounds normal, and the T seems to be gone (or way down) then I go for months okay, til I get a blast. Long ago I discovered this 'trick.' Works for me. In fact I have cotton in today because a few days ago I was too close to the backdoor of a van when it slammed shut.