Hi I don't know if this will be any help to you but here goes..

Close your eyes & relax.
1. Listen to the noise in your ears. Literally every sound.. every pitch.. ever tune.. Just listen & breathe..
2. Don't be angry at the noise in your ears.
3. Listen to the top noise then to the second layer noise then the one under that & then the one on the side & the one under the last one keep going.
4. It's ok don't get frustrated.
5. Don't stress.
6. The noise in your ears is not your enemy it wants you to listen to it.
7. It's hard sometimes but keep doing it. The tinnitus will calm down.
I too forget to do this because I judge myself. I get stressed with life. Then I remember to listen to my ears & it actually does work💯😊