I've tried to be proactive in identifying the triggers that make my right ear ringing worse:
1) Stress
2) Dehydration
3) Salty snacks.

I sleep with a white noise machine at night. I think taking a magnesium supplement helps a little bit, but beyond that its just a manner of living with it.

I got divorced and that hi pitched noise went away....

No, seriously, I lost 30 lbs last year and brought my blood pressure down to normal after a few years of debauchery..The ringing is pretty much gone...If I cheat a little and have a few beers a couple of days in a row I can feel it coming back..helps me keep my health in check..
I should also add that I am a life long drummer/weekend warrior who still practices in a small room a few hours a week..Head phones help..
I'm guessing it was the blood pressure...

Just to add, my ENT told me that my blood pressure med is also a contributor. Good thoughts on keeping the BP down.

I read a book about identifying your triggers. The author said that a small bag of chips triggered an attack for him. Same for me, just a few minutes after eating something salty the "reeeeeeee" attack goes from 5 to 9 out of ten.

Aspirin will give me a repeated clicking in my right ear, at about the speed of someone “hunt and peck” typing.

I use white willow bark instead, which is as effective, but doesn’t cause me the ear clicking.

My wife is a retired doctor of audiology and over the years she has filled me in about tinnitus. There is no cure currently available. Stress kicks it up, so reducing stressors is paramount. Many with high stress lives have been referred to counseling with good result. Caffeine is not advised, but one cup in the morning won’t hurt. Stay away from loud sound - too late for the OP - but more exposure will only make it worsen. White noise generators or attenuators work somewhat with help going to sleep, and they come in many flavors with different sounds, one of which might work (rain, waves, wind through grass, or plain old white noise). If you are on medication, it may contribute as well so talk to your PCP or specialist about it too.

Wish there was something more helpful I could offer, but thems the current state. See an ENT or audiologist with an “AuD” for other options.

Ah, the ringing, ringing, ringing in my ears. It’s my own head generating white noise. It is my understanding that is caused by the brain trying to autotune and balance your hearing but unsuccessfully due to damaged/calloused receptors. I don’t usually even notice it unless I think about it, but there are times where it gets louder.

Audiologist at the VA says it is definitely connected with my exposure to jet engines as a young man in the Air Force. I wear hearing aids which have the ability to generate white noise, and I chose the wave sounds. Doesn’t make the sound go away but it softens it a little, probably due to the distraction. Also can transmit music over bluetooth to them, so that’s a fun feature, and they’re not obvious what you’re doing like those Apple and Bose earbuds.

Who says old guys can’t have fun?

My tinnitus turned on around age 7 or 8. I believe mine was hereditary, not from any loud noises. I used to listen to my transistor radio to mask it. As another guitar player, I was especially careful of my hearing, wearing protection when attending loud concerts (never when playing in bands, unfortunately). I've adapted to it. Being a dentist hasn't seemed to make it worse. I feel pretty lucky not to be bothered much by it although I wonder what total silence sounds like.