CBT4T Online - CBT for Tinnitus Online Programme

• Using the CBT4T process teaches you to teach your body to control anxiety and stress AND leads you to a NEUTRAL attitude/perspective to tinnitus

What's in place to support you through the CBT4T Online process?

• You have a structured programme to follow from Day 1 Follow the programme at your own pace. The CBT4T process is evidence-based with a 6 year (2020-2025) track record of success for individuals enrolling in the online programme - view Results & Reviews
• Appointments are not a standard 50 minutes! Issues that people want to raise and talk about don't fit in to a condensed 50 minute slot. In practical terms, a usual appointment is 1 hour 20 minutes - rarely shorter and not infrequently up to 2 hours, particularly a first appointment  

• The first appointment is due on completing Stage 4 This coincides with a first comparison of clinical measures (Tinnitus Functional Index (TFI) & ASQ (Anxiety/stress symptoms) at the end of Stage 4. Stage 4 is the first Stage in Element 2 of the CBT4T process. You have Element 1 first - Stages 1-3 - called Preparation. Element 2 Moving Forward comprises Stage 4-6

• Weekly SITREP - the SITREP (situation report) was introduced in to CBT4T in August 2023. It's popularity has been amazing - people love it, as it provides a large chunk of what's missing from online-learning/distance-learning. It is your weekly personal check-in with Debbie

• CBT4T Substack is a new addition to CBT4T (since April 2025), where Debbie posts a variety of articles around tinnitus, about brain plasticity and neuroscience (a not insignificant aspect involved in the CBT4T process), anxiety, stress - all sorts of topics pertaining to experiences of tinnitus, stress and anxiety. The CBT4T Substack is proving to be a really popular addition to the CBT4T programme itself. Here's some information about it        

• Email support - always a good option when you have a specific query or concern. Email Debbie directly when you need to

• Logs - from day 1 (Element 1 - Stage 1) you begin building some new, simple routines in to your day. The logs are part of new routine building - read more about this here

• Progress Checks at the start of a new Stage - the CBT4T process needs to fit you, your needs and your work/family responsibilities. No process can be effective for people when they are expected to fit a process; it's one reason why NHS appointments, for example, are problematic. We are all expected to drop everything to fit in with the NHS appointments system. But there are so many more examples. Enrolment in CBT4T has built-in flexibility, so that you use the process AT YOUR OWN PACE. The Progress Checks are just one of the built-in tools to allow Debbie to know precisely when you are moving from one Stage in the process in to the next. They provide a quick check for you that you have understood the basics from a completed Stage
• Open-ended enrolment - once enrolled, your enrolment is open-ended. Although many people have completed the programme within 6-8 months, some sooner (mainly those having enrolled with a category 3 TFI 32-53%) and some need longer (mainly those having enrolled with a category 5 TFI 73-100%), your enrolment remains open giving you continued access to the full programme content long after you complete
• In fact, it is uncommon for people to revisit the programme content more than a few times in the first couple of months after they have completed, and is rarely visited at all beyond those first couple of months; however, open-ended access is significant because just being available acts as a psychological "safety net". Such worries have been a common feature in feedback from people particularly when they are nearing the final stages of the process, and have been unaware they would continue to have access. It puts their mind at rest to know that they DO continue to have access should they need it

• Bespoke CBT4T tools developed by Debbie Featherstone including:

• Two Arrows

• Costs & Benefits Transaction

• Cognitive Distortions

• Reaction Analysis

• Meaning Adjuster

• All "CBT tools" used in the CBT4T programme are bespoke. They have all been developed by Debbie with a specific purpose - each does a specific job that is explained in the course content when you come to use the individual tools. CBT4T is not what might be considered standard CBT; standard CBT usually means 2nd wave CBT to most people including CBT therapists. The bespoke CBT4T tools work directly on the brain's processing of information through neuroplasticity. Here's some more information about it