I have had tinnitus as long as I can remember. About 14.9kHz.

It is worse with stress, bad eating, and lack of exercise for some weird reason. It has gotten a bit worse as I have gotten older. As a child my mother always said I was lying.

I try to have music or other sound on at a lower volume for a lot of my life. Podcasts, music, TV shows, etc... Sadly this method has affected my ability to focus on one thing at a time...

You can, for temporary relief if it gets bad, cover your ears with your hands with your fingers towards the back of your head and drum on the muscles on the back of your head. That gives a minute or so of relief.

Honestly I have just lived with it, but my management is probably not the best for most people and I think it would be a lot worse developing it after you have lived your whole life with actual silence.