CBT4T Tinnitus Anxiety Stress
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CBT for Tinnitus E-Programme/CBT4T Online
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CBT4T enrolment - You can choose to add ONE or TWO 1-1 appointments during checkout

  • Enrol on CBT4T with or without included appointments

  • Add ONE or TWO appointments during checkout for £95 per appointment. Purchased later, the cost is £125 per appointment

Shawn, USA

Shawn joined CBT4T on June 3rd, his Tinnitus Functional Index (TFI) was 51.6%. By July 1st, his TFI was 27.6% and when Shawn completed CBT4T on September 21st, his TFI was 7.6%

  • When asked: What is your own impression of your progress to date?

  • Shawn's answer: "It has been very dramatic. I've come a long way not only with suffering with tinnitus but also have had great progress with pain issues."

Visit Shawn's full review record

Shawn's results were part of the 2026 CBT4T Study including results for those starting CBT4T with a TFI Category 3: 32-53%:

CBT4T & TFI Category 3 - difference in TFI by CBT4T Stage 4, Stage 6 and Stage 7/8

  • £175

CBT4T Online

CBT4T is a widely recommended, comprehensive, evidence-based programme developed since 2020 to enable a lasting recovery from tinnitus distress. Use logs, weekly reporting (SITREP), and bespoke CBT tools. CBT4T has an excellent track record - outcomes and feedback on our website. First appointment bookable after Stage 4.
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Contents

How does the CBT4T programme work?

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

Links to logs and tools used throughout CBT4T

Links to logs and 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
BLAME
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: Resilience-Building, Meaning & Belief | Stage 7 Module 1

Stage 7 Practical
Taming Tinnitus
Continue Practice Reframing

Element 3: Resilience-Building, 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: Resilience-Building, 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: Resilience-Building, 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