Almost the exact thing to me, 20+ years of tinnitus which sits calmly in the background most of the time except when I read the word tinnitus, or I'm feeling anxious for some reason: when I can't fall asleep when I need a good rest, life stresses, and those moments when a different pitch shows up in one ear and louder. In those occasions I can clearly hear the tone of mine.

It's mildly annoying but I've definitely learnt to live with it pretty ok.