The 4 CBT4T ELEMENTS are based on the Stages of Change

Pre-Contemplation - Not interested or not considering change

BEFORE ENROLMENT ON CBT4T

Contemplation - Thinking about change:

• Identify that we want to change

• Explore available information

• Clarify what can help us change

• Commit to the decision we have made, for example, enrol on CBT4T

AFTER ENROLMENT ON CBT4T

Preparation - Build strong foundations

CBT4T Element 1: Preparation

• CBT4T Stages 1-3

Action - Making changes

CBT4T Element 2: Moving Forward

• CBT4T Stages 4-6

Reinforcement - Embedding changes

CBT4T Element 3: Meaning & Beliefs

• CBT4T Stage 7

Maintenance - Maintaining changes

CBT4T Element 4: Consolidation & Completion

• CBT4T Stage 8

Relapse - Temporary Relapses occur intermittently throughout the Change Stages

• Temporary relapse can occur on any day, any week, any time

• Progress is not LINEAR - we all experience good days and not so good days

• Learn to recognise them for what they are, and

• Know what to do when they happen

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TWO EXAMPLES* of HOW YOU ARE SUPPORTED THROUGH THE STAGES

*Support is not limited to these two examples - there is also email, logs, Progress Checks, and the bespoke electronic CBT tools

SUPPORT EXAMPLE 1: Weekly SITREP

The weekly SITREP was only introduced in to CBT4T in August 2023. It has been become a significant benefit to CBT4T participants. In response to the question:

Q: The weekly SITREP was introduced in August 2023. Have you found it useful to report in weekly and if so, why?, feedback has included:

"It is useful to report in on a weekly basis and it keeps me in touch with the process and keeps my focus as life is busy and can get in the way!" - Ingrid, UK

"Yes, absolutely. Were it not for the SITREP, I think I would have lost focus and engagement, possibly even gone for months at a time without doing any work on the course. Ever since Week 1, I have submitted a weekly SITREP and this has nudged me into reviewing course materials and doing exercises. I think the SITREP is a vital part of the course - without it, I don't think I would have felt as supported as I did. It also represented a record of my progress." - Nathaniel, UK

It is important that you use the CBT4T process consistently and AT YOUR OWN PACE. Any process must fit the individual. Processes will always fail when there is an expectation for individuals to fit a process. Were you to be attending appointments at a clinic, you would go through the process at a pace that suits your needs.

The weekly SITREP is an email that you send in each week. Details about the SITREP, when and how to use it are on the CBT for Tinnitus E-Programme website. Click the button for details:

SUPPORT EXAMPLE 2: Your 1-1 using Zoom

1-1 appointments are carried out using Zoom. 

The optimum time for your first 1-1 with me is 4-6 weeks after starting using the course, so after you begin Element 2: Moving Forward. Your Progress Check 3 as you begin Element 2 triggers booking of the appointment. Please use the Booking Form for your preferred day and time of day.

I have worked remotely since 2012, so even if meeting up on a screen is new to you, it isn't to me.

You do need a good internet connection, which most of us have nowadays, and you can use a computer with camera, microphone and audio, a tablet or a smart phone.

Most one-to-ones are around 60-90 minutes (average 1 hour 20 minutes).  We will have been in touch by email and via your SITREPs, logs and Progress Checks so I'll have a good idea about your needs by then, plus you will have completed a Mini-history.

1-1 appointments

Two appointments are already included in your enrolment. 95% of users don't need any more than TWO 1-1 appointments.

Additional appointments are at the CBT4T rate of £95 per appointment.