There are sites that let you find and create a proper notch filter for free. You can then play them on loop in iTunes at your desk. Or on speakers as you sleep.

I believe this is the only research based treatment for tinnitus right now.

I also have it from too many raves. I can’t wear headphones anymore including AirPods.

Notch filters work some but healthy living has a big effect for me. Enough sleep, exercise, easy on intoxicants etc.

But just reading about and thinking about it is allowing me to hear something I normally tune out okay. It is sad what I’ve done to my hearing though. I wish there was a “cure.”