I have had tinnitus for years. I suggest you get to see an audiologist asap. Get a base line at least. I eventually completely lost hearing in one ear.

There are several brands of hearing aids that emit a "white noise" to mask the noise.

If "normal" loud noises actually cause pain you may be developing hyperacusis which is treatable. If you have not seen an audiologist please please go see one. COSCO will probably test for free,