CBT4T Tinnitus Anxiety Stress
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CBT for Tinnitus E-Programme/CBT4T 2025
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  • £285 or 3 monthly payments of £95

CBT4T 2025

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. The first of TWO 1-1 appointments is included after Stage 4. CBT4T has an excellent track record - outcomes and feedback on our website.
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CBT4T 2025 enrolment: TWO appointments included

The most popular enrolment 2020-2025

CBT4T 2025 enrolment with TWO appointments included closes on 31st December 2025. It is being replaced with CBT4T 2026 (available from 1st October 2025 as CBT4T 2025/26) where ONE or TWO appointments are added either at enrolment or later post-enrolment. A first appointment is due on completing Stage 4.

Contents

How does the CBT for Tinnitus E-Programme work?

A Warm Welcome!
Preview
CBT4T 2025 - The Four Elements
Preview
Feedback/Reviews & Appointments
Preview
The ABC of Cognitive Behaviour Therapy (CBT)
Preview
The Tinnitus Functional Index (TFI)
Preview
CBT4T Substack
Preview
Website, Blog and Reviews
Preview
Research underpinning CBT for Tinnitus
Preview

Q & As

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 & The CBT for Tinnitus E-Programme
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

Stage 1 Practical
How to carry out the breathing exercise
Breathing Exercise Instructions
Physiological Relaxation & Relaxation Logs

Element 1: Preparation | Stage 1 - Tinnitus Explained

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
An Important Understanding for a Successful Outcome
The 3 Levels of Hearing
The Significance of Sound
What Stress Does
Meaning in Tinnitus
Weekly SITREP
Have you joined CBT4T Substack yet?

Element 2: Moving Forward | Stage 4A

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