Sarah, UK
- Final Tinnitus Functional Index (TFI) result: 58.4% > 7.6%
Sarah's Final Review
- "The CBT4T course has been a game changer, it has given me my life back. It has worked for me, and it can work for you too! I want people to know, you CAN do something about it, don't let people tell you otherwise. You are not on your own. It will take time, patience and persistence, but it is worth the effort. I still have tinnitus, but it is not as intrusive as it was six months ago. I started out as TFI category 4 and am now TFI category 1. I was probably category 5 in the very early days. I can and do sleep, I can and do have a full and functional life again. I am in control!"
- Do you recommend others to use the CBT4T programme?: "Yes, as stated above, it has worked for me, there is no reason why it can't work for others. I don't want others to feel the way I did in the early days."
Sarah's Feedback at the end of Stage 6
Tinnitus Functional Index (TFI) result: 58.4% > 16.8%
Q: Do you recommend others to use the CBT for Tinnitus E-Programme?
- A: "I already have, someone I use to work with. They are weighing up their options as they have very little spare time."
Q: What benefit have you experienced using the relaxation element of the course so far?
- A: "Using the relaxation exercises was new to me. They have been very useful. I am sleeping much better, so I automatically feel more relaxed. My tinnitus is less intrusive as a result. I feel more in control."
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: "Understanding what is happening was very important to me. I now realise how my perception of the tinnitus was out of control in the beginning, I was caught in the catch 22 position, the cycle of listening to the tinnitus>becoming more stressed and anxious>leading to louder and more intrusive tinnitus, and so on. I now know I can control the tinnitus to a certain extent."
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: "I always thought I was a positively minded person, I now realise I was not. I am now more Recovery-Orientated, but I need to improve further still. Probably around 3/10 now 6/10"
Q: You are likely to have had your first 1-1 by now. Did you benefit from your 1-1 and if so, how? (Met after Stage 4)
- A: "Yes, I needed to meet Debbie to make me feel more comfortable with the course. I was also able to clarify a few areas I was uncertain with, and it highlighted one area of the course I had misinterpreted."
Q: What is your own impression of your progress to date?
- A: "I have made progress which is the most important thing. I would have liked to have made more progress, but I can see this takes time. I am confident I will improve further still."
7 weeks post enrolment: Tinnitus Functional Index reduced from 58.4% > 22.4% (category 4 big problem > category 2 small problem)
Following these repeat measures and a first appointment, Sarah's feedback is:
Q: The progress I have achieved indicated in my stage 4 repeat Tinnitus Functional Index (TFI):
A: "My progress was more than I was expecting when I enrolled on CBT4T"
Q: The progress I have achieved indicated in my stage 4 repeat Anxiety/stress Symptoms (ASQ):
A: "My progress more than I was expecting when I enrolled on CBT4T"
Q: Would you recommend CBT4T to others looking for help, based on your experience of the course so far, and why?
A: "Yes, I would recommend the course. It is affordable too, which is an important factor for most of us."
What do you believe to have been the most impactful aspect(s) up to Stage 4 for you? Choose as many as you like:
Sarah says:
1. Breathing exercises
2. Physiological exercises (9 minutes)
3. Guided relaxation (30 minutes)
4. Learning about the Amygdala
5. Understanding more about the Change Process
6. Recognising how many 2nd, 3rd, 4th etc “Arrows” cause you emotional distress
7. Recognising how much Cognitive Distortions cause you emotional distress
8. There is a difference between having a Problem-oriented perspective and a Recovery-oriented perspective
Of the above impactful aspects you have chosen, pick your top three (or more) in order of importance for you
Sarah says:
First: Learning about the Amygdala.
Second: Learning how much Cognitive Distortions cause me emotional distress.
Third: Breathing exercises.
Fourth: Guided relaxation.
Fifth: Physiological exercise
Are there any further aspects that you would like to add?
Sarah says:
"About Cognitive Fusion, Adaptive Cognitive Fusion and brain plasticity, these allowed me to believe I CAN reduce my tinnitus stress. I also found the 1-1 very useful. It was reassuring to meet Debbie, and gave me an opportunity to ask questions."
In your own words, please write about your experiences so far (up to Stage 4/starting Stage 5)
Sarah says:
"So far, I have good positive experiences. It was really important for me to understand what is happening inside my brain. If you understand why something has happened, you can do something about it. The course has proved to me, that something can be done about my perception of my tinnitus. It does take time, effort and persistence and sometimes It is difficult to fit it all in sometimes, but I am giving it my best shot."