CBT & Wellness

Psychological tools for tinnitus habituation.

Tinnitus Handicap Inventory (THI)

Establish your baseline distress.

Checking this helps tailor your personalized therapy recommendations.

Score: 0/100

Tinnitus Thought Record

Systematically analyze and challenge unhelpful thoughts about your tinnitus.

Tip: Completing records while playing Brown or Pink noise can help lower the brain's "threat" response.

0 / 300
0 / 300
0 / 150
0 / 300
0 / 300
0 / 300
0 / 150

Challenging Tinnitus Catastrophizing

Catastrophizing is assuming the worst-case scenario. This exercise helps you challenge those thoughts.

1. Identify the Catastrophic Thought: What's the absolute worst thing you imagine happening because of your tinnitus?

2. Examine the Evidence: How likely is this worst-case scenario to *actually* happen? What evidence do you have for or against it?

3. Develop a Coping Plan: If the worst *did* happen, what steps could you take to cope or manage it?

4. Reframe to a Realistic Outcome: What's a more balanced and realistic outcome?

*This is a reflective exercise. Your entries are not saved.*

Tinnitus Acceptance and Mindfulness

Learn to observe your tinnitus without judgment, reducing its emotional impact.

Introduction: Acceptance doesn't mean liking your tinnitus, but rather acknowledging its presence without judgment. This can significantly reduce its power over you.

Guided Exercise:

  1. Find a quiet place and get comfortable. Close your eyes or soften your gaze.
  2. Notice your breath. Feel the rise and fall of your chest or abdomen.
  3. Now, gently bring your attention to the sound of your tinnitus. Don't try to change it or judge it.
  4. Just observe it. Is it high-pitched or low? Steady or fluctuating? Loud or soft?
  5. Notice any thoughts or feelings that arise. Acknowledge them without getting caught up in them.
  6. Imagine your tinnitus as a sound in the background, like traffic noise or a refrigerator hum. It's just there.
  7. When your mind wanders, gently bring it back to your breath, and then back to observing the tinnitus.
  8. Continue for a few minutes, or as long as comfortable.

Reflection:

What did you notice during this exercise? Did your perception of your tinnitus change, even slightly? How did it feel to simply observe the sound rather than fight it?

*This is a reflective exercise. Your entries are not saved.*

Progressive Muscle Relaxation (PMR)

Release physical tension to lower the "fight or flight" response associated with tinnitus distress.

Ready to begin?

*Auditory cues will play at the start of each step.*