Hi whit, I had tinnitus in both ears for years, one is a fairly loud hiss in the left ear; the other is a low hum which seems to disappear. At the moment, my left ear is blocked. it seems to make the tinnitus louder. although it goes on all the time, during the day I hear it less. of course, now you mentioned it, I hear it very powerfully.
My wife, who was an audiologist, told me that the NHS advises to listen to a white noise.
I don't listen to anything and get on with it. the brain, I think, learns to obscure it partly, even when it is strong. but I know some people have it really loud. There are some research, but the GP is the best to tell you, You can be referred to an audiologist who will make tests. I don't know what they do since I have never been tested! Worth asking.