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CBT Exercises for Tinnitus Management

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Preparing personalized tools to help you manage tinnitus effectively…

Welcome to CBT Exercises

Learn to manage your tinnitus effectively through cognitive behavioral therapy techniques.

Days Streak

Sessions

65%

Progress

Achievements

Recommended For You

Thought Challenging Exercise

Learn to identify and challenge negative thoughts about your tinnitus.

10 min

Cognitive

60%

Progressive Muscle Relaxation

Reduce physical tension that can amplify tinnitus perception.

15 min

Relaxation

30%

Your Progress

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Tinnitus Distress Level

Tips of the Day

Sound Enrichment

Using soft background sounds like nature sounds, white noise, or gentle music can help reduce the contrast between your tinnitus and silence, making it less noticeable.

CBT Exercises

Thought Challenging Exercise

Learn to identify and challenge negative thoughts about your tinnitus.

10 min

Cognitive

Progressive Muscle Relaxation

Reduce physical tension that can amplify tinnitus perception.

15 min

Relaxation

Attention Control Training

Practice shifting your attention away from tinnitus and toward other stimuli.

8 min

Attention

Imagery Techniques

Use guided imagery to reduce stress and tinnitus distress.

12 min

Mindfulness

Goal Setting Workshop

Set realistic goals for managing tinnitus and living life fully.

20 min

Cognitive

Mindful Awareness Practice

Learn to observe tinnitus without judgment or reaction.

10 min

Mindfulness

Back to Exercises

Thought Challenging Exercise

This exercise helps you identify and challenge negative thoughts about your tinnitus, replacing them with more balanced and helpful perspectives.

Why This Helps

Our thoughts about tinnitus strongly influence how distressing we find it. By challenging negative thoughts, we can reduce the emotional impact of tinnitus even when the sound itself hasn’t changed.

1 Identify Your Thoughts

Think about a recent situation where your tinnitus bothered you. What thoughts went through your mind?

Negative Thought

Evidence For

Evidence Against

Alternative Thought

How anxious or distressed did this thought make you feel? (0-100%)

0% – Not at all 100% – Extremely

After challenging the thought, how anxious or distressed do you feel now? (0-100%)

0% – Not at all 100% – Extremely

Progressive Muscle Relaxation

This exercise helps reduce physical tension that can make tinnitus more noticeable and distressing.

Why This Helps

Physical tension can increase tinnitus perception. By systematically relaxing your body, you can reduce stress and potentially decrease tinnitus awareness.

Guided Relaxation Audio

00:00 / 15:00

1 Preparation

Find a comfortable position where you won’t be disturbed for 15 minutes. You can sit in a chair or lie down.

2 Follow Along

Listen to the guided audio and follow the instructions. You’ll be tensing and then relaxing different muscle groups throughout your body.

3 After Completion

Take note of how you feel and how your awareness of tinnitus may have changed after the exercise.

How did this exercise affect your tinnitus?

😄

Much Better

🙂

Better

😐

Same

🙁

Worse

😞

Much Worse

Attention Control Training

Learn to shift your attention away from tinnitus and toward other stimuli.

Why This Helps

By practicing focused attention on neutral or pleasant stimuli, you gain more control over where you direct your attention, making it easier to disengage from tinnitus.

1 Sound Focus Practice

Set a timer for 5 minutes. During this time, focus your attention on environmental sounds around you. Notice each sound without judgment.

5:00

2 Attention Shifting

Check each sensory focus as you complete it:

Focus on what you can see around you for 1 minute

Focus on what you can feel (textures, temperature) for 1 minute

Focus on what you can smell for 1 minute

Focus on the taste in your mouth for 1 minute

How aware of your tinnitus were you during this exercise? (0-100%)

0% – Not aware 100% – Very aware

Imagery Techniques

Use guided imagery to reduce stress and tinnitus distress by visualizing calming scenes.

Why This Helps

Imagery can distract your mind from tinnitus and promote relaxation, reducing the emotional impact of the sound.

Guided Imagery Audio

00:00 / 12:00

1 Preparation

Find a quiet, comfortable place where you can relax for 12 minutes. Sit or lie down and close your eyes if comfortable.

2 Listen to the Audio

Play the guided imagery audio and follow along, imagining the calming scenes described, such as a peaceful beach or forest.

3 Reflect

After the exercise, note how your tinnitus perception and stress levels have changed.

How did this exercise affect your tinnitus?

😄

Much Better

🙂

Better

😐

Same

🙁

Worse

😞

Much Worse

Goal Setting Workshop

Set realistic goals for managing tinnitus and living life fully despite the condition.

Why This Helps

Setting achievable goals helps you focus on positive actions and builds a sense of control and progress in managing tinnitus.

1 Identify Areas of Focus

Think about aspects of your life affected by tinnitus (e.g., sleep, concentration, social activities). Choose one area to focus on.

2 Set a SMART Goal

Create a Specific, Measurable, Achievable, Relevant, and Time-bound goal for this area.

3 Plan Actions

List one or two small actions you can take this week to work toward your goal.

How confident are you in achieving this goal? (0-100%)

0% – Not confident 100% – Very confident

Mindful Awareness Practice

Learn to observe tinnitus without judgment or reaction, reducing its emotional impact.

Why This Helps

Mindfulness helps you accept tinnitus as a neutral sensation, reducing the negative emotions and stress it causes.

1 Settle In

Find a quiet place and sit comfortably. Take a few deep breaths to relax.

2 Observe Tinnitus

For 5 minutes, gently focus on your tinnitus. Notice its qualities (pitch, volume) without labeling it as good or bad.

5:00

3 Reflect

After the exercise, note how your relationship with tinnitus feels. Did it feel less threatening?

How distressing was your tinnitus during this exercise? (0-100%)

0% – Not distressing 100% – Very distressing

Tinnitus Journal

April 24, 2025 – 9:23 PM

Today my tinnitus was quite loud but I managed to use the thought challenging technique when I started to catastrophize. I reminded myself that although the sound is annoying, it doesn’t mean it’s getting worse permanently.

Moderate Distress

Used CBT

April 22, 2025 – 3:45 PM

Difficult day at work with lots of stress. Noticed my tinnitus was much louder by the afternoon. Did a 10-minute relaxation exercise which helped bring my anxiety levels down.

High Distress

Stress Related

April 20, 2025 – 10:12 AM

Woke up with barely noticeable tinnitus. Spent the morning in the garden which was really peaceful. Being in nature seems to help keep my mind off the sound.

Low Distress

Good Day

Your Progress

Tinnitus Distress Level

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Now

65%

Distress Reduction

Exercises Completed

Days Streak

Journal Entries

Achievements

Consistent Practice

Complete exercises for 7 consecutive days

7/7 days

Thought Master

Complete 10 thought challenging exercises

6/10 exercises

Relaxation Guru

Practice relaxation exercises for a total of 2 hours

54/120 min

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About

CBT Exercises for Tinnitus Management v1.0.0

This application provides cognitive behavioral therapy exercises specifically designed to help manage tinnitus-related distress.

All exercises are based on evidence-based CBT techniques for tinnitus management.

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