Calm Mind — long-term habituation work

Calm Mind

Long-term work that helps the brain stop reacting to the sound.

Relief is for right now. Calm Mind is for the next few months. Pick one programme or practice and stay with it — the brain learns by repetition, not by app-hopping.

8-week iCBT

Internet-delivered CBT for tinnitus distress, ten minutes a day. Adapted from the Andersson, Kaldo and Beukes protocols.

8 weeks · 10 min/day

Open

CBT lessons

Ten short, evidence-informed reframings. Bite-size sessions you can dip in and out of.

10 lessons · 5 min each

Open

Somatic 6-week

Around forty per cent of tinnitus is movement-sensitive. Take the ninety-second screen, then follow the jaw/neck plan.

6 weeks · short daily

Open

Hyperacusis 6-week

Khalfa screen for reduced sound tolerance plus a calibrated pink-noise ladder for re-engaging with the world.

6 weeks · daily ladder

Open

Meditate

Four guided practices — body scan, yoga nidra, metta, and tinnitus acceptance.

4 practices · 8–25 min

Open

ACT exercises

Acceptance & Commitment Therapy exercises — newer evidence for tinnitus distress, focused on values not symptom suppression.

short daily

Open

These are support tools, not clinical care. They cannot diagnose, prescribe or guarantee outcomes — but they can be done daily, for free, for as long as you need.