How to stop noise induced tinnitus getting worse?

I first got tinnitus when I was 15 due to going to several concerts and loud venues. It started off that I could barely hear it and gradually over the past ten years has got to a point where I sleep with a speaker pillow and still hear my tinnitus. I just wondered how people stop it getting worse? I avoid cinemas, clubs, bars and loud places and even in pubs I wear ear plugs (because when I havn't in the past it has worsened my tinnitus). I feel like everything in life is so loud and its impossible to get away from noise. Even things like going out with friends a scream or loud noise peirces my ear and causes ringing!  I feel like I am sensible with wearing ear plugs but it slowly gets worse over time. 

Is anyone else in a similar situation or couild offer advice?