Introduction
The reason for providing this "mini-programme" (from March 2023) is to address enquiries from people for whom tinnitus is a small problem. Their Tinnitus Functional Index (TFI) is low (Category 2 - small problem). They are interested to learn how CBT can help, yet the CBT4T programme is not recommended for them.
Weigh up the For's and Against's
When you have a low scoring (category 2) Tinnitus Functional Index (TFI), before jumping in to this or any intervention "for tinnitus", make sure you are aware of the pros and cons! There are more "pros" than there are "cons" to learning and understanding more, but it's important you are aware of both.
To become engaged in any intervention, including Cognitive Behaviour Therapy (CBT), is inevitably going to have the effect of bringing tinnitus in to your awareness. You are likely to become MORE aware of your tinnitus than you are already when your TFI is in Category 2 (18-31%), in whatever format the intervention is presented: one-to-one CBT, iCBT like CBT4T (the CBT for Tinnitus E-Programme), or using any of the tinnitus apps.
There are a couple of articles in the E-Programme website blog: Listening to and monitoring tinnitus and Why isn't the CBT for Tinnitus E-Programme an App? explaining more.
CBT4T Mini-Programme vs CBT4T
CBT4T is comprehensive process of Neuroscience-informed Cognitive Behaviour Therapy for people who are struggling to cope with tinnitus. Their difficulties are reflected by their TFIs being category 4 (54-72%) and 5 (73-100%), Each stage is made available at intervals (varying from 7-14 days), although users are encouraged to spend longer at each of the stages, depending on their own circumstances and needs. Higher than normal anxiety and stress levels invariably accompany a high TFI, so the overall distressing experience necessitates regular, consistent daily practices to form, grow and strengthen NEW neural firing patterns (neural pathways) that are changes in reaction and learned attitudes (mindset) to tinnitus, thus reducing distress. Completing the process, category 3, 4 and 5 TFIs are reduced to category 2, and in many cases, category 1.
This CBT4T Mini-Programme content is drawn from the main CBT4T Programme. The Mini-Programme is for people who have minor concerns about their tinnitus (reflected by a category 2 TFI) and would like to improve their understanding of the mechanisms involved in the perception of tinnitus, choose practices they can learn to use to prevent escalation, and CBT tools they can learn to implement if they are needed. Unlike the CBT4T process, all modules are already open on enrolment, and the user is encouraged to spend as little or as much time on the individual modules and practices as their own individual needs and interests dictate.
There is a clear DIFFERENCE between how someone starting with a category 2 TFI can benefit, and the needs of someone with a category 4 or 5 TFI.
If you'd like to complete a TFI (Tinnitus Functional Index) as you begin this mini-programme, here is the link:
Where your TFI is category 2, this Mini-Programme can be helpful to you. It may also be suitable where your TFI is low category 3 (under 40%).
Content of the CBT4T Mini-Programme
There is reading, audio and video content, and practical exercise(s) throughout the course, and information about the neuroscience behind them. Neuroscience is basically the "brain science" behind what's going on cognitively and behaviourally in terms of neurochemistry (chemical changes in the brain) and neurobiological systems (the nervous systems in the body). Additional optional reading about this for those with a particular interest is also included.
Background
The full CBT4T Programme has evolved over a number of years. There is a chronological background about how the CBT for Tinnitus E-Programme evolved in the website
You'll also find a section about me, Debbie Featherstone