CBT4T Tinnitus Anxiety Stress
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CBT for Tinnitus E-Programme/CBT4T Online with ONE appointment
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“Rather than believe how good or bad your day might be, dependent on what tinnitus does or doesn't do, CBT4T trains you back in to living your life without being influenced by tinnitus” – Debbie Featherstone, CBT4T

CBT4T is for those willing to learn to control how they react to tinnitus

  • Life is full of unwanted, unwelcome experiences

  • When something happens that we cannot control, what we can do is control how we react

  • CBT4T is for those willing to learn to control how they react to tinnitus

  • Suffering from tinnitus is neither inevitable nor necessary

Include ONE appointment - Save £85

PRICE INCREASE FROM 1st SEPTEMBER 2026 - CBT4T with ONE appointment included has been artificially held down for over 2 years. There is a price increase to £225 from 1st September 2026.

  • Purchase CBT4T with ONE appointment included (£190) saves £85 (separate purchases: CBT4T - £150; first appointment fee - £125; total cost £275). ON AND AFTER 1st SEPTEMBER, THE SAVING IS STILL £50 COMPARED TO SEPARATE PURCHASES

  • A first appointment with Debbie Featherstone averages 80-90 minutes on Zoom and takes place after Stage 4

  • CBT4T content and its supporting features have reduced the need for any more than ONE appointment for more than 80% of CBT4T Users in 2025 & 2026

  • Take a look at the feedback from CBT4T Users

  • £190 or 3 monthly payments of £65

CBT4T Online with ONE appointment

CBT4T Online Enrolment with ONE appointment included. CBT4T is a widely recommended, comprehensive, evidence-based programme developed since 2020 to enable a lasting recovery from tinnitus distress. CLINICAL SUPPORT via logs, email, weekly reporting (SITREP), and bespoke CBT tools. Excellent track record - outcomes and feedback on our website. First appointment is due after Stage 4.
Enrol now

Contents

How does the CBT4T programme work?

A Warm Welcome!
Preview
The Four Elements | CBT4T Support
Preview
Feedback/Reviews & Appointments
Preview
The ABC of Cognitive Behaviour Therapy (CBT)
Preview
The Tinnitus Functional Index (TFI)
Preview
CBT4T Substack
Preview
Website and Reviews
Preview
Research underpinning CBT for Tinnitus
Preview

Links to Logs & Tools used throughout CBT4T

Links to Logs & Tools

Q & As

A new Q & A section from February 2024, where you may find someone has already asked a question similar to once that you have

Starting out with the breathing exercise (Stage 1)
Doing the breathing exercise in silence
Part 1 and Part 2 of the Breathing exercise
Relaxation & Meditation
Sleep problems
Taking breaks away from the course
The Meaning Adjuster

Element 1: Preparation | Stage 1 - Clinical Measures & Mini-History

Before you begin Stage 1
Why are your Clinical Measures Important?
Please commit to completing your measures
Complete and Send in your Mini-history
Join CBT4T Substack

Element 1: Preparation | Stage 1 - The Amygdala

Bottom>Up, Top>Down Brain Action
An Example
Neuroscience, Trauma & CBT4T
Are there exceptions for benefiting from using CBT?
To conclude
IMPACT STATEMENT

Element 1: Preparation | Stage 1 - Sleep (Optional section)

Information about sleep
Professor Colin Espie
Sleep Diary
Professor Matthew Walker
Professor Matthew Walker - TED Talk Sleep is your Superpower
Professor Matthew Walker - This is how you sleep better

Element 1: Preparation | Stage 1 - Practical

There are practical exercises to be completed at each stage of the process. Here is where you begin to build a new routine in to your day with VERY "quick to do" yet extremely important exercises that used "little and often, regularly and consistently" impact your Autonomic Nervous System
Stage 1 Practical
How to carry out the breathing exercise
Breathing Exercise Instructions
Physiological Relaxation & Relaxation Logs

Element 1: Preparation | Stage 1 - Tinnitus Explained

What tinnitus sounds like
Common Triggers
The Brain and Tinnitus
Tinnitus & the Autonomic Response
How tinnitus is managed
Hyperacusis - heightened sensitivity to sound
"What is the association between tinnitus and hyperacusis?" by Professor David Baguley
Weekly SITREP

Element 1: Preparation | Stage 2

Progress Check 1
How to pace your progress
Before you begin Stage 2
Stage 2 Practical
The Autonomic Ladder
How Change Works
Maslow's Hierarchy & Human Function
Weekly SITREP
Have you joined CBT4T Substack yet?

Element 1: Preparation | Stage 3

Progress Check 2
Stage 3 Practical
The Neuroscience Behind Change
FOUR Important Points to Understand for a Successful Outcome
The 3 Levels of Hearing - how they relate to how we hear tinnitus
The Significance of Sound
What Stress Does
Meaning in Tinnitus
Weekly SITREP
Have you joined CBT4T Substack yet?

Element 2: Moving Forward | Stage 4A

An overview of Cognitive therapy including identifying the Cognitive Distortions you've been using 
Progress Check 3
Stage 4 Practical
Cognitive Fusion 1 - Firing, Wiring & "Self-talk"
Negative Thoughts
The Tension Cycle
CBT4T Substack

Element 2: Moving Forward | Stage 4B

Cognitive Fusion 2
What Cognitive Distortions are behind your Negative Thoughts?
The Iceberg Analogy
Cognitive Distortions Practical
Before you leave Stage 4

Element 2: Moving Forward | Stage 5A

Progress Check 4
Stage 5 Practical
"Daily Moments" activity for added strengthening of neural pathways
Objective vs Subjective Thinking
Reaction Analysis or "Spot the links"
Meaning Adjuster
Join CBT4T Substack

Element 2: Moving Forward | Stage 5B

Setting your Goals
Valued-based Action

Element 2: Moving Forward | Stage 6

Progress Check 5
Stage 6 Practical
Cognitive Reframing
Mid-term Measures
Brain Plasticity - optional reading
Mid-term Progress & Feedback

Element 3: Meaning & Belief | Stage 7 Module 1

Stage 7 Practical
Taming Tinnitus
Continue Practice Reframing

Element 3: Meaning & Belief | Stage 7 Module 2

Practical
Change the Mind to Change the Brain to Change the Mind 1
Change the Mind to Change the Brain to Change the Mind - 2
Continue Reframing

Element 3: Meaning & Belief | Stage 7 Module 3

Repeat Clinical Measures
Practical
The Beck Thought Record for Reframing
Core Belief Identification (Self)
Core Belief Identification (Others)
Core Belief Identification (The World/My Life)

Element 3: Meaning & Belief | Stage 7 Module 4 Identify New Core Belief

Identify New Core Belief
New Core Belief Record
Rate Confidence in the New Core Belief

Element 4: Consolidate & Completion | Stage 8

Practical
Reframing Practice
Neuroscience Research - Tinnitus
Tinnitus and the Power of Prediction | Dr Will Sedley
Measuring your progress

Element 4: Consolidate & Completion | Stage 8 Final Module

Final Practical
Reframing Practice
Completing this process
Final Progress Check
Completing the process