Hey man welcome to the club. Years of having headsets and headphones (as well as blasting after market car stereos) cranked to over power background noise has now made it so I can’t hear people talking if there’s damn near any background noise. You’ll get used to the constant ringing but constantly having to nod your head as if you understood what you were just told doesn’t seem to feel any better as time goes on. I’d recommend getting some anc headphones and just overall listen to music quieter. You’re hearing probably won’t recover if you’ve done any serious amount of damage. Your ear hairs get permanently depressed and as more and more get flattened you lose fidelity and the ability to hear people speak.

The good news is you can train your ears a bit. My hearing is pretty bad but I can still sound whore in games really well and I can still appreciate really good headphones and speakers. Plus it’s looking like hearing assistance technology is getting exponentially better. Who knows maybe in 10 or 15 years you’ll be able to get some sort of surgery or ear implant that’ll help bring it back. However don’t bet on it and treat your ears better in the future.