And like I said, it happens even if I'm just listening to regular speech.

Depending on the phones, speech can aggravate my tinnitus.

A good deal of my tinnitus developed listening to podcasts through earbuds.

I completely gave up listening to music or podcasts on the go because a noisy environment requires the volume to get turned up and earbuds inject all that energy right into the ear.

Open back phones for speech don't get the tinnitus all that riled up.

I don't know what else to suggest. Noise-canceling phones will allow the music and speech to be listened to at a lower volume, but there is still the physics of a closed-back set of phones here, so I would be cautious about them too.