I voted Frequently but it varies considerably for me, and the nature of it varies a lot too.
As a reference or basis for comparison, I would say mine is usually much quieter and and at a higher frequency than that 9.5kHz tone
@Doodski linked to early in the thread.
The most common form I have is what I perceive as a fairly high frequency "feeling" or "presence" in the background. It sort of sounds like ambient environmental noise, but if Iay on my side when I go to bed and put my ear directly on the pillow, I usually find that the noise becomes more noticeable instead of being blocked, so I conclude that it's coming from my head.
The next-most common form I have is louder, although thankfully still quite low-level, and at a somewhat lower, but still relatively high, frequency. I will notice it if I'm sitting quietly and not distracted by anything, and when listening to music I will notice it very clearly when I turn off the system at the end of a listening session. Sometimes I also notice it in the silence between tracjks.
The least-common form I have that lasts for more than a few seconds is in my right ear only, and it comes and goes: a much lower tone, maybe around the 1kHz range, accompanying the more frequent higher tone, and very faint in volume so that (thankfully) I only hear it when I go to bed and lay on my right side with my right ear sealed to the pillow.
Finally, I do get more acute bouts of tinnitus - much louder, closer to that 9.5kHz frequency (though mine sounds more "clean" and not piercing like that). Always in one ear - although it can be either ear - and thankfully always goes away in 10-30 seconds. This is the one I've experienced by far the longest, ever since I was a little kid. I remember I would bang the relevant side of my head with the palm of my hand a couple of times to make it go away, and I remember my mother asking my pediatrician about it. I think this one is probably a structural thing, with some kind of nerve response being momentarily triggered by a muscular issue or maybe nasal/sinus irritation or similar. As an adult I've learned patience and found that it goes away in a few seconds even if I don't bang my head.
I've done a lot of reading and it seems that tinnitus is impacted by age, hearing damage, back/neck muscle tension and structural alignment, lack of sleep, mood, weight gain or loss, thyroid and metabolism, and your emotional reaction to the tinnitus itself. So it's basically affected by everything, both mental and physical.
In my case, I've noticed that exercise and going to a chiropractor (or physical therapist or massage therapist if you prefer) helps keep it in check, as does getting a good night's sleep. I've also noticed that taking allergy medicine regularly seems to help (probably because it reduces inflammation in the whole sinus/Eustachian tube area). And to the extent I can manage my stress and cultivate being in a good mood, that seems to help too.
