I titled this "a short guide," but I don't really have one.
Every time I try to think my way out of my own head, it gets louder, not quieter. The only thing that's ever actually worked is stopping — breathing, noticing I'm still here, and letting the noise settle on its own instead of arguing with it.
So if you came here looking for steps, I don't have them. What I have is this: you don't have to out-think the noise. Sometimes you just have to stop long enough for it to pass.