Janet, UK
Tinnitus Functional Index (TFI): 82.8% > 19.2% (category 5: 73-100% very big problem > category 2: 18-31% small problem)
Janet's Evaluation of the CBT4T programme:
"When I first started this CBT4T course I was really struggling with life on a day to day basis. My tinnitus was classified (on TFI) as very severe which is category 5. I was suffering with insomnia and having panic attacks due to my tinnitus which started January 2026. My anxiety levels were very high and I constantly felt "wired".
I was advised by my doctor that CBT was the way forward but as everybody knows there is a long waiting list for CBT on the NHS. When I was eventually offered sessions, it was in group sessions of 10 people. I knew that with my anxiety levels already high, that a group session would make me feel more anxious.
After some research on the internet I came across CBT4T. It's been the best thing I could have done to get myself out of this awful vicious cycle I was in.
One of the first things the course did was to get me to focus on breathing exercises. This helped greatly in calming my nervous system down. This assisted me not just to take in the course information but it helped me to deal with my insomnia and panic attacks.
I was then able to take in all the information on what was happening with my body and why I was responding to the sound of tinnitus in a "fight or flight" way. I found this very reassuring and helpful.
You can go at the pace that is best for you on this course. There is a minimum time for each module but you can take as long as you need. I found that once I got onto the modules with CBT exercises to do I needed quite a bit longer to complete them. I realised that it's not just about reading the information as some theory. You need to do the exercises until they become a habit. The habit forming exercises are the foundations of what I use in my recovery phase now. They can make the difference between me have a positive day or a negative day!
It has taken me about 4-5 months to finish the course. I have stopped doing the course now but I use the information and exercises regularly, day to day without really thinking too much about it. It has become a habit. I still have challenging days but quite often I realise that tinnitus is nothing to do with my challenging day! Before doing this course I blamed everything that went wrong on my tinnitus. Now I recognise my cognitive distortions for what they are. Unhelpful and untrue. Everyone has challenges in life. You can make life harder by catastrophizing them or say to yourself "this is hard enough without me building it up to be even worse!"
I will always have tinnitus but I'm fine with that. For a large part of my days I am not aware of it. My brain has got bored with tinnitus and my focus is on other more interesting things. I sometimes hear my tinnitus in the evening but my interest and attention move onto other things. I now realise my tinnitus was never the problem. My negative response to my tinnitus became the big problem."
Do you recommend others to use CBT4T, and if so, based on your own experience, please explain to them why
"I would highly recommend CBT4T to anyone struggling with their tinnitus.
The course is set out in a way that fully supports you and goes at a pace that can be tailor made for you.
The breathing exercises at the start of the course are essential to calming your nervous system. Once your nervous system is calm then the course can explain what is happening in your body. It takes all the mystery and fear out of what you are experiencing.
I have learnt so much, which is helping me in my every day life as well as with my tinnitus.
Don't delay joining the course. The sooner you start, the sooner you are going to be feeling calmer and even better than your old self!"
Janet's Review written at Stage 6 (9 weeks after joining CBT4T)
Tinnitus Functional Index (TFI) 9 weeks post-enrolment 82.8% very big problem (category 5: 73-100%) > 36.4% moderate problem (category 3: 32-53%)
Quote from Janet: "Just a big thank you, Debbie, for all the time and effort you've put over the years to fine tune this course. I am now reaping all the benefits of it!"
Q: Would you recommend others with severe tinnitus distress to use the course, and if so, what would you say to them?
A: "Yes, I would definitely recommend this course for severe tinnitus. I had severe tinnitus and although I am only part way through this course I am down as a moderate problem already. I have found this course a "Godsend" I was really struggling before coming on this course not only with severe level tinnitus but also insomnia and panic attacks. The first thing you do on the course is breathing exercises that helps control your nervous system. I found this so helpful. Once your nervous system is calm you can then take in all the information which is invaluable!
I am coming off my sleeping tablets at the moment. I definitely wouldn't be in a position to do this without this course! I am making full use of the tools and information given so far and it's making all the difference in helping me to come off my tablets!"
Q: What benefit have you experienced using the relaxation element of the course so far?
A: "I was already using some meditation prior to starting this course but was no-where near being experienced in meditation. The breathing, relaxation and other exercises have made a massive difference in controlling my nervous system and keeping me calm."
Q: How has the neuroscience-based learning about the amygdala, autonomic ladder and brain plasticity helped you to relate to your experience of tinnitus, anxiety and stress?
A: "Learning all about this has helped make more sense of what is happening to me. It has helped to reassure me and gave me faith I am on the right track."
Q: What have you learned from the costs & benefits transaction work (used from stage 3)? Estimate how much you have already adjusted from having a problem-oriented perspective towards a recovery-oriented perspective (e.g. 2/10 > 7/10 indicates an improvement of 5 so far)
A: "1/10 to 7/10"
Q: You are likely to have had your first 1-1 by now. Did you benefit from your 1-1 and if so, how?
A: "I found my first 1-1 with Debbie very positive. It reassured me that I was on the " right track" and to keep going."
Q: What is your own impression of your progress to date?
A: "I have come along way. I have made positive progress. There is still plenty more for me to work at but I am encouraged by all the positive progress I had made so far. I feel I am getting my life back on track."
Q: The weekly SITREP was introduced in August 2023. Have you found it useful to report in weekly and if so, why?
A: "Yes, the SITREP is very useful to keep you accountable for what you are doing in the week. I treated this just as an appointment and put in my SITREP what I would say at a 1 to1 appointment with Debbie."
Janet's feedback at the end of Stage 4:
"I found doing the SITREP weekly, helped hold me accountable for what I was doing during the week. I treated it like a weekly appointment with Debbie and put down what I would have said in an appointment with her. I have found all aspects of this course beneficial so far. All the breathing and relaxation exercises at the beginning made a big difference to calming my nervous system so I could focus on taking in the information and doing the various CBT exercises. I found the explanation on how the brain works helpful for me to understand what's happening. All of the course has moved me forward in the right direction."