Tinnitus Spike

So, I've had tinnitus as long as I can remember. I had two sets of tubes in my ears as a baby. My tinnitus spikes sometimes with colds, randomly and loud events. I try to be careful for the most part. I went to some music festivals this year and didn't wear ear protection for a few days. My tinnitus is definitely louder after the last festival. I do recall my tinnitus getting worse at times for weeks even and it getting better after a while. I was wondering if anyone has any advice or experience with this.

Sometimes I don't even hear it, but other times it's loud. I know I am "listening" for it a lot of the time because it stresses me out.

Thanks. Wish everyone the best