I understand what you're going through. I have had it all of my life.
I find that if I'm exposed to loud noises (loud music, concerts, loud machinery, etc) then the ringing intensity is amplified and far louder lasting a period of days until it goes back down to its "normal" level. Are you around a lot of loud noises or do you expose yourself to loud noises?
Every person is different so I don't think there's singular advice that would help everyone. I know people do have luck with tinnitus maskers which are similar to hearing aids and, as someone already mentioned, make a white noise masking sound. When I was at the audiologist about five years ago, they were very expensive.
You can download tinnitus masking apps to play on a cell phone with headphones. It helps. There is a website called Audio Notch which goes beyond just "white noise" masking sounds. You determine (as close as you can) the perceived frequency of your tinnitus using the website and some headphones, then if you pay for the app, it creates you a customized "notched" selection of white noise, pink noise, brown noise, "street sweeper", babbling brook and other kinds of sounds to choose from on the app. Notching, from what I recall is playing the opposite frequency sound from the tinnitus ringing with cancels the tinnitus frequency out.
I did join a tinnitus forum called Tinnitus Talk which is like WP but specific to those with tinnitus and hyperacusis, but I didn't stay there too long. I found that talking about my tinnitus meant I was thinking about my tinnitus more often.......
Stress for me increases my awareness of my tinnitus.
I had to accept that it's part of me and I can't do anything about it. By accepting it, it certainly doesn't make it go away, but it loses some of its power over me. A mindset of: "Oh well, it is what it is, I guess." and then trying to occupy my mind with other things.
I feel your pain.