Help talk to me about tinnitus it’s driving me potty!

So bit of back ground I have hypothyroidism and vitiligo I’m also on that wonderful peri menopausal bracket too. I’ve suffered intermittent tinnitus for years but over the last few months it’s become a permanent fixture.

Managed to get a gp appointment today about it and they couldn’t see anything that was directly causing it such as a wax build up or signs of infection so now I’m being referred for a hearing test. I do struggle a bit if someone speaks softly or mumbles or if there’s a lot of background noise. I also find masks make things worse i obviously lip read more than I thought!

So anyone got any good strategies for dealing with this persistent ringing in my ears?