Internet-CBT
The Eight-Week Programme
A guided, internet-CBT course for tinnitus, adapted from the public protocols of Andersson, Kaldo and Beukes.
Ten minutes a day, eight weeks. Built on the public protocols used in the Andersson, Kaldo and Beukes randomised trials, where iCBT reduced tinnitus distress as effectively as face-to-face CBT in over a thousand participants.
How to use it
- · One week at a time. Read each week’s lessons across three or four days.
- · Do the homework. CBT works because of practice, not reading.
- · Re-take the TFI in week four and week eight to see the trajectory.
- · Stalling is fine. Coming back later still works.
The eight weeks
- 1
Week 1 · Psychoeducation
Understanding tinnitus
3 lessons · 3 homework
- 2
Week 2 · Body
Applied relaxation
3 lessons · 3 homework
- 3
Week 3 · Cognitive
Catching the thoughts
3 lessons · 3 homework
- 4
Week 4 · Midway
Re-checking and rebalancing
3 lessons · 3 homework · TFI re-take
- 5
Week 5 · Sleep
Sleep without dread
3 lessons · 3 homework
- 6
Week 6 · Environment
Sound enrichment, not silence
3 lessons · 3 homework
- 7
Week 7 · Function
Concentration and communication
3 lessons · 3 homework
- 8
Week 8 · Forward
Maintenance and relapse prevention
3 lessons · 3 homework · TFI re-take
A note on evidence
Internet-delivered CBT for tinnitus has been studied since the early 2000s by Gerhard Andersson and Viktor Kaldo in Sweden, and more recently by Eldré Beukes in the UK. The eight-week structure here is adapted from those public protocols. iCBT is not a substitute for one-to-one therapy with a complex case; for most people with chronic tinnitus distress, trial participants reported clinically meaningful change at zero cost.