CBT4T Online
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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
Links to logs and tools used throughout CBT4T

Links to logs and tools
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 & 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

What tinnitus sounds like
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

Links to logs and tools used throughout CBT4T

1 Lesson