• A Warm Welcome!

• CBT4T 2025 - The Four Elements

• Feedback/Reviews & Appointments

• The ABC of Cognitive Behaviour Therapy (CBT)

• The Tinnitus Functional Index (TFI)

• CBT4T Substack

• Website, Blog and Reviews

• Research underpinning CBT for Tinnitus

• 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

• Before you begin Stage 1

• Why are your Clinical Measures Important?

• Please commit to completing your measures

• Complete and Send in your Mini-history

• 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

• 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

• Stage 1 Practical

• How to carry out the breathing exercise

• Breathing Exercise Instructions

• Physiological Relaxation & Relaxation Logs

• 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

Delayed 7 days

• 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

Delayed 17 days

• 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

Delayed 24 days

• Progress Check 3

• Stage 4 Practical

• Cognitive Fusion 1 - Firing, Wiring & "Self-talk"

• Negative Thoughts

• The Tension Cycle

Delayed 24 days

• Cognitive Fusion 2

• What Cognitive Distortions are behaind your Negative Thoughts?

• The Iceberg Analogy

• Cognitive Distortions Practical

• Before you leave Stage 4

Delayed 38 days

• 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

Delayed 38 days

• Setting your Goals

• Valued-based Action

Delayed 52 days

• Progress Check 5

• Stage 6 Practical

• Cognitive Reframing

• Mid-term Measures

• Brain Plasticity - optional reading

• Mid-term Progress & Feedback

Delayed 66 days

• Stage 7 Practical

• Taming Tinnitus

• Continue Practice Reframing

Delayed 66 days

• 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

Delayed 80 days

• 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)

Delayed 80 days

• Identify New Core Belief

• New Core Belief Record

• Rate Confidence in the New Core Belief

Delayed 80 days

• Practical

• Reframing Practice

• Neuroscience Research - Tinnitus

• Tinnitus and the Power of Prediction | Dr Will Sedley

• Measuring your progress

Delayed 80 days

• Final Practical

• Reframing Practice

• Completing this process

• Final Progress Check

• Completing the process