I’m right there with you. I also have raging tinnitus (in my left ear, at around 16.5kHz) since exostosis (surfers ear) surgery back in 2014. I try to have it under control with CBD and a pill (latest attempt) but some days (like today) it’s blaring.
A good rest and less stress alleviates it for me the most, combined with the current treatment. Headphones (any kind, at sensible volumes) help forget it.
But I also strongly advise not to hear music at high volumes. I went to clubs a lot, concerts galore (still do), bad headphones with loud sound... just avoid it. And IT WILL hinder the way you listen to music later in life. I’m 50 now and I’d like to listen to music for as long as I’m here. Aside from progressive (natural or induced) hearing degradation, just try and slow it down. Tinnitus is no joke.