TMJ,what can I do?

Im sure I have TMJ I notice this changes ever since I had a procedure of my three upper front teeth were broken got fixed &looknice,but I guess they unfixed something else.I have a hard time opening my mouthif I do I hear my jaw pop it hurts&is embaring. I now wish I had never ever done that. please help! this is affecting my life so much. HELP!HELP!