One insightful post went into detail about accepting it and trying deep breathing and meditation. He said to sit quietly and get used to it so it doesn't create panic. And to quit trying to find a cure. There is none. It's part of your life now.
Tinnitustalk.com is a good forum for those who suffer from tinnitus, and also discussion hyperacusis, noxacusis, and TTTS along with different medications and supplements for tinnitus, anxiety, depression, and insomnia.
The comment upthread about the beer bottle sound in the recycle bin sounds like it could be hyperacusis. I'm more sensitive to sounds like plates clattering and such now, too.
Sadly, sitting quietly and "getting used to it" is not helpful. If you're focused on it in a quiet environment, that makes it harder to get used to. It's better to try to engage in other distracting things and have background sounds that might blend in some (not fully masking) so that you are less focused on it. In 2+ years of severe tinnitus (after 20 years or so of more mild tinnitus), I am not any more used to it, and some people have had it bad for many years and are still suffering. The vast majority of people with tinnitus just have a mild form and will never understand what the severe sufferers are dealing with.
+1 I can't believe that masking tinnitus with another noise would be helpful. That sounds like the old western traveling snake oil sales. If white noise did work I would think that some nice soothing low volume music instead would too.
White noise and music might help for mild tinnitus as they did for me quite a few years back, but not for mine these days. White noise and music have the vast majority of their frequencies too far below my severe tinnitus frequency to do much masking at all. I play a video of crickets/cicadas overnight that blends in with my tinnitus better, just partial masking, not attempting to fully mask, which helps me sleep since it's a more peaceful sound that blends in some instead of just my tinnitus blasting away on its own.
I recall reading of a study that helped some people, somewhat, for maybe a limited time - nothing close to a cure, but...
As I recall, it involved determining the frequencies of the noise the subject 'heard', and then having them listen to music (and/or noise?) with those offending frequencies filtered out.
The theory was that they got less external stimulation for those offending frequencies, and that somehow eased the brain into lowering its own internal volume of the noise.
I've actually heard of that, but it's actually the opposite of what most people find to be effective. If the brain receives external frequency sounds close to the tinnitus frequency, there is something called residual inhibition that can lower the tinnitus a little, but that only lasts for about 30 seconds for me, and the external sounds have to be of sufficient volume. It works best if the frequency closely matches up. Some people say it doesn't work for them. But rather than trying to do that, I found the best help in using a higher frequency "natural" sound that provides lower level semi-masking of my high frequency severe tinnitus that helps me sleep but not loud enough to cause residual inhibition.
Some people have reactive tinnitus where their tinnitus actually gets worse when they try to mask.
