A simple practice for moments when the ringing grabs you. The instant you notice it — and notice that you are tensing against it — try this: take one slow breath and find three things you can sense, other than hearing.
It can be anything. The pressure of your feet on the floor. The weight of your phone in your hand. The temperature of the air against the back of your neck. The taste in your mouth. The colour of the wall in front of you.
You are not trying to drown out the tinnitus. You are widening the channel. For thirty seconds, hearing becomes one of several streams of information, not the only one. That widening is itself a tiny act of habituation.
Do this five or six times a day. It is not glamorous. It is one of the most reliable interventions we have.