A few years later, it has basically zero impact on my life. I am not aware of it 99.9% of the time, and when I am aware of it, I don't go down the same psychological rabbit holes, and I quickly and reliably move out of awareness of it.
Obviously, everyone's experiences and particular symptoms are different. But I think it's really, really important to spread the message that it really can be a mild, almost inconsequential condition, for many people - even anxious, dare-I-say neurotic people.
There was no single silver-bullet treatment path for me, but a combination of very normal, mundane things like therapy, relaxation (massage, hot baths, exercise) and limited use of safe levels of white noise helped me. Perhaps the biggest thing was shrinking my time horizon from "how can I live the rest of my life like this?" to "how can I enjoy today as best as I can?"
The internet is full of horror stories from people, often written during their darkest moments, about how awful it can be. I could easily have written a hopeless, dark, scary account of my symptoms when I was at my lowest points.
Reading such accounts is of absolutely no utility to anyone. If anyone is struggling with this condition, I highly advise you to avoid reading such material at all costs. Try to maintain an awareness of the millions upon millions of people for whom tinnitus is a mild, transitory condition they almost never think about (and, as a consequence, never write about their experiences on the internet)
As with a number of things, I've found I can actually move the needle when I give myself grace to fail, as long as I can genuinely try again and resolve to do better. A recent example being stopping telling myself I'm tired in the morning. Such a bad habit that self perpetuated. I was always feeling tired, in part, because I was telling myself I was tired.
Chewing fingernails on the other hand, damn... that hasn't worked so far because I give myself grace, but never really resolve to do better. Someday I'll figure that out.
Of course I don't claim that's the universal fix for everyone. It sure helped me.
You'll eventually stop thinking about it, and life will go on.
When I first started dealing with tinnitus, it sucked. Until I realized it didn't.
Would I rather not have it? Sure. But life is not near as bad as I thought it would be at first, and I'm perfectly fine several years after it started.