CBT4T 2025/26
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How does the CBT for Tinnitus E-Programme work?

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

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

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
Have you joined CBT4T Substack yet?
Element 1: Preparation | Stage 3

Delayed 17 days

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

Delayed 24 days

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

Delayed 24 days

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

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
Join CBT4T Substack
Element 2: Moving Forward | Stage 5B

Delayed 38 days

Setting your Goals
Valued-based Action
Element 2: Moving Forward | Stage 6

Delayed 52 days

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

Delayed 66 days

Stage 7 Practical
Taming Tinnitus
Continue Practice Reframing
Element 3: Meaning & Belief | Stage 7 Module 2

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
Element 3: Meaning & Belief | Stage 7 Module 3

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

Delayed 80 days

Identify New Core Belief
New Core Belief Record
Rate Confidence in the New Core Belief
Element 4: Consolidate & Completion | Stage 8

Delayed 80 days

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

Delayed 80 days

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

FOUR Important Points to Understand for a Successful Outcome

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