Week | Module | Explanation | Application |
---|---|---|---|
1 | About this treatment | Introduction to the modules | Reading |
Tinnitus overview | In-depth information | Quizzes | |
2 | Relaxation: step 1 | Deep relaxation | 10–15 min, twice/day |
Identifying negative thoughts | The link between thoughts and feelings | Writing down thoughts | |
Sound enrichment* | Using background sounds | Applying external sounds | |
3 | Relaxation: step 2 | Diaphragmatic breathing | 5–7 min, twice/day |
Cognitive restructuring | Analysing thoughts | Writing down situation, thoughts, feelings | |
Sleep guidelines* | Various techniques | Choose and apply techniques | |
4 | Relaxation: step 3 | Entire body relaxation | 2–3 min, twice/day |
Positive imagery | Use to enhance relaxation | Twice/day after relaxation | |
Concentration tips* | Techniques discussed | Engage in mentally engaging activities | |
5 | Relaxation: step 4 | Rapid relaxation | 20–60 s, 5–10 times/day |
Focus exercises | Mindful awareness | Twice/day after relaxation | |
Sensitivity to sound* | Gradual exposure | Listen to non-damaging, non-annoying sounds | |
6 | Relaxation: step 5 | Rapid relaxation in more difficult situations | 30–60 s, 10–15 times/day |
Reinterpretation of tinnitus | Change negative tinnitus associations | Writing about tinnitus thoughts | |
Hearing tactics* | Communication advice | Follow advice | |
7 | Relaxation: step 6 | Making relaxation part of daily routines and habits | Rapid relaxation, 10–20 times/day |
Exposure to tinnitus | Decrease negative emotions and avoidance of tinnitus | Actively listen to tinnitus for 5–10 min, once/day, after relaxation | |
8 | Key points summary | Highlighting key concepts | Online quiz |
Future planning | Maintenance and relapse prevention | Making a plan to use tools in daily life |
*Optional modules.