I feel the need to chime in whenever I see a tinnitus discussion since I've been living with it since '99.
-The less you think about it, the better off you are. It will always be there; the trick is to keep yourself occupied and possibly to avoid pin-drop quiet situations. It will just magnify the ringing.
-The first few months after the ringing started my ears were extremely sensitive. I didn't use my headphones much because I had to listen at such a low volume. Over time I was able to increase the volume of my phones and my car stereo to a more normal level but it took quite a while. This was partly because of sensitivity and partly probably because I was scared to make it worse. Even after 10 years, though, I still wear earplugs to church as the live band is a bit too loud for me.
-Even after all of this time my ears ring a little more when I'm done with a listening session. Could be 2 songs or 2 hours, I still have slightly more ringing. Part of that could be music induced and part of it could be just the fact that I notice it a little more because the music is suddenly off. Probably a bit of both. I recently realized that closed cans, while they give me the deep bass I crave, actually give me more listening fatigue and slightly more ringing. I recently switched to the Audeze LCD-2 and the difference is amazing; there's less fatigue, less ringing and overall I feel more comfortable after listening to them. So in my experience open headphones might be better for tinnitus sufferers.
Good luck. Remember to be patient and let your ears heal/adjust in the short term.You may have to live with it for the rest of your life so try to make it a friendly relationship and not an adversarial one :)
Scott