All modules are already open when you enrol - unlike the main CBT4T programme where each stage is released at minimum intervals, allowing the necessary time for physiological changes to take place.

Horses for Courses

Your needs (with a TFI category 2) are different to those with a TFI in the higher categories (3, 4 and 5).

It is true though, that most of us don't practice regular self-care for emotional regulation or even know what that means, let alone how best to do it. Do not be fooled in to believing you have to meditate for hours each and every day, or spend an hour every day on a yoga mat fully versed in Hatha, Vinyasa, Ashtanga or Kundalini yoga practices.

The staple exercise to maintain an already fairly well regulated nervous system for healthy emotional regulation, is breath work that takes around 2-2.5 minutes just 3 or 4 times a day: ideally on waking and before going to sleep, mid-day and evening. It is little and often, regular and consistent use that creates and maintains a healthy regulated nervous system.

Which ever of the practices you choose to use in this mini-programme, understand that it takes at least a week for the changes you will be making to embed - from the practical exercises in particular, and then from Module 3 onwards, also the concepts and different way of thinking involved.

Module 2 is to help understanding about how making changes is a process, and cannot be rushed. Physiological changes need to take place (throughout your Autonomic Nervous System) and I want to be sure that you feel comfortable about expectations you have for yourself.

Before we bring about a change, we need to pass through a "transition" stage - where we are moving from to where we are going! From how we feel now to how we want to feel. Module 2 begins to prepare you to move through that transition phase.

As well as the relatively short reading pieces in each of the Modules, I use diagrams for clarification in most of the materials. We all learn differently, some of us can learn from reading text alone, whereas others benefit from seeing drawings and representations in diagram form, as well as video. 

Whenever I find additional materials that aid your learning, this course is updated with those materials.

Module 3 focuses on the significance we attach to sounds. For example, most human beings feel calm when they hear nature sounds like sea waves.

It is also in Module 3 where I start to introduce the cognitive element of the process. Cognitive means 'thinking', 'understanding'. It's about the "meaning" behind our thoughts and beliefs. There are a couple of exercises to try out to test the "meaning" behind what your thoughts and beliefs are about your tinnitus, for example. Examples are there to help you with this. In Module 4, you learn some basics about negative thoughts, what Cognitive Distortions are, and how they can be addressed, and in Module 5, a reframing tool called a Meaning Adjuster is introduced. Using the Meaning Adjuster enables you to identify unhelpful habit-thinking arising from cognitive distortions you've unconsciously been using and reframe the thinking in to new habit-thinking.

Module 5 also includes a podcast presented by neuroscientist Dr Will Sedley researching in the field of tinnitus and there is a paper called "Taming Tinnitus" that was written by Laurence McKenna (if you haven't heard of him, he is a fabulous Clinical Psychologist who specialises in tinnitus management) and colleagues. I include this short paper because it's a useful "check-list" for lots of "Do's and Don'ts" about tinnitus, and it provides the origin for the Attention-switching game. 

You also have the fourth and final guided relaxation recording in Module 5 (there is a different one in each of Modules 2, 3, 4 and 5) - each of them lasts around 30 minutes.

Brain plasticity is discussed in Module 6 - also from the field of neuroscience. The module includes an optional (lengthy) extract from Michael Merzenich's book: Soft Wired: How the new science of brain plasticity can change your life.

Throughout the course, use what helps you the most (the breath work, any of the relaxation practices, the Meaning Adjuster, for example). I also ask that you complete an online review/evaluation of the CBT4T Mini-Programme.

One-to-One appointment using Zoom

Appointments cost £95.00 - much less than a consultation £175 fee. However, it is highly unlikely you will need an appointment if this mini-programme is suitable for you.

All 1-1 appointments take place using Zoom. Appointments are NOT INCLUDED in this mini-programme enrolment. Using the practices and digesting the information made available in this mini-programme, most people with a category 2 TFI are unlikely to need an appointment.

If you do want an appointment, the optimum time is after a minimum of 4-6 weeks in to the course. This has given you time to make use of the exercises and tools, and for me to have seen how you are using them. You can use the Booking Form - you are given the link to it in the course notes.

Most one-to-ones are around 60 minutes, but if it takes a bit longer, that's not a problem. I never book one appointment immediately after another.

Where you enrolled with a TFI category 3-5 on CBT4T-Mini as a TASTER, you will be able to do so with the mini-programme enrolment fee you paid discounted from the CBT4T enrolment fee. A code is available at the end of CBT4T-Mini.