“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 to that something
CBT4T is for those willing to learn to control how they react to tinnitus
Suffering from tinnitus is neither inevitable nor necessary

£425 or 4 monthly payments of £110

CBT4T Online with THREE appointments

CBT4T Online with THREE appointments included. CBT4T Online 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. CBT4T has an excellent track record - outcomes and feedback on our website. First appointment is due after Stage 4.

Join CBT4T

How does the CBT4T programme work?

A Warm Welcome!

Preview

The Four Elements | CBT4T Support

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Feedback/Reviews & Appointments

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The ABC of Cognitive Behaviour Therapy (CBT)

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The Tinnitus Functional Index (TFI)

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CBT4T Substack

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Website and Reviews

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Research underpinning CBT for Tinnitus

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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