Struggling to cope

Hi all.

I'm new to the forum but looking for help.

I have had tinnitus all my life, well as long as I can remember. I am now 29 and really struggling to cope.

I feel myself become agitated when sitting in a 'quiet' room. Or when my partner says "did you not hear me" or "did you hear that?"

How can I reduce the sounds I constantly hear?
When will it ever begin to get a little better or quieter.