it is definitely most prominent in the higher frequencies. if my wife is opening a package of noodles for example, that crinkling noise just drowns out everything. it's so annoying.i'm thinking that it is the result of the practice sessions with the band i was in 20+ years ago. my position in our practice room was pretty close to the drummer. just the thought of how loud those cymbals were makes me cringe.

i don't have any significant tinnitus, thank goodness. but my wife has serious tinnitus that drives her crazy.

 

I had troubles too, by playing near drummer.
Those cymbals ... and SNARE !
Snare is like a small anvil.
Sometimes my ear "saturate" since then.

Try a professional audiogram, to see the exact frequency trouble.
There is probably a hole around 3-5 kHz. So higher frequencies ( 5+ kHz) are even more aggressive than usual.
It is not the usual "high freq loss" we all face, one day or another.
In ear "cotton balls" may help you lower high freqs, without impacting other freqs.

As a general advice, i use now "balanced" ear plugs for loud situations.
They keeps a "flat" response.
I use Etymotics like this :
https://ecentre.audika.fr/protection-auditive/308-bouchons-er20-version-standard.html

But in your specific situation (frequency hole), "flat" response is not the best solution.
Better "roll off" high frequencies with regular ear plugs, half pushed in the ear. Or cotton balls.

If it can help anyone
Truth and Love be with us

PS : tinnitus can be lowered by listening to low noise. Pink noise waves or real waves.
Like this one :

Can be converted to mp3