Hey All,
I’d like to take some space here to describe contemporary CBT for tinnitus, as there are some misunderstandings expressed in this strand. (I apologize in advance for the length of this post!)
First, CBT has evolved greatly over the past ten years. It’s no longer accurate to describe CBT as “recognizing and correcting maladaptive ways of thinking.” Such an over-simplistic approach could never address the depth and complexity of tinnitus distress. Contemporary CBT does involve cognitive tools, but uses additional strategies that address the problem more fully. These strategies are drawn from newer forms of CBT, including Acceptance & Commitment Therapy (ACT) and Mindfulness-Based Cognitive Therapy (MBCT), both of which have been shown to be effective in treating tinnitus distress.
So the goal of CBT is not just to change your thinking, but rather to change your inner relationship with the sounds and sensations of tinnitus, and, as the end-point in treatment, to take the courageous action necessary to fully rejoin your life. A good cognitive-behavior therapist will teach you the cognitive, acceptance, and mindfulness skills, and then coach you in using these skills to resume your former lifestyle.
As an added bonus, most cognitive-behavioral therapists are qualified to treat the emotional conditions often associated with tinnitus, including anxiety, depression and insomnia. So for these tinnitus sufferers, CBT may constitute one-stop-shopping!
Here are some specific strategies used in contemporary CBT for tinnitus:
Cognitive Restructuring: Learn to think in a more realistically and effective manner about tinnitus, learn the facts, and practice coaching yourself in an encouraging manner.
Acceptance: not fighting and bracing against tinnitus (the natural response), but allowing tinnitus to be present as a new strand in your soundscape. This may be very hard to do, but it is NOT impossible, and gets easier with practice.
Mindfulness: A common component of contemporary CBT, used to soften your reaction to tinnitus and make it easier to take effective action to resume your life.
Values-Directed action: Courageously resuming the activities you’ve abandoned due to tinnitus.
Hope that helps! I welcome any responses.
Sincerely,
Dr Hubbard
