Crunch sound after noise

I have tinnitus in my left ear and when I first got it 5 years ago due to the anxious state I was in I starting to get thumps after loud noise.

Now I had a stressful 3 months and my right ear thumps after loud noise again. Even my own voice, when I finish a sentence there’s a crunch like sound in my right ear. I don’t really get stray thumps but it’s very annoying and also makes my ear feel full. Some days it’s better some days it’s worse.

Is there anything I can do to ease this? Or any success stories for reassurance