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Managing Your Tinnitus: Changing Your Thoughts and Feelings (Session 2 of 3)

Managing Your Tinnitus: Changing Your Thoughts and Feelings (Session 2 of 3). Version date: June 5, 2012. This workshop was developed by researchers at: The VA RR&D National Center for Rehabilitative Auditory Research (NCRAR), located at the Portland, Oregon VA Medical Center

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Managing Your Tinnitus: Changing Your Thoughts and Feelings (Session 2 of 3)

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  1. Managing Your Tinnitus: Changing Your Thoughts and Feelings (Session 2 of 3) Version date: June 5, 2012

  2. This workshop was developed by researchers at: • The VA RR&D National Center for Rehabilitative Auditory Research (NCRAR), located at the Portland, Oregon VA Medical Center • The VA Connecticut Healthcare System in West Haven, Connecticut

  3. Materials Needed for This Meeting • Changing Thoughts & Feelings Worksheet • Your Workbook

  4. Remember: Goals of Tinnitus Management (All Methods) • Negative emotional reactions are reduced • Stress is reduced • Little, if any, attention is given to tinnitus • Tinnitus does not negatively affect any life activities in a major way • Further help for tinnitus management is not needed or wanted

  5. These goals can be reached even if the sound of your tinnitus doesn’t change!

  6. Today’s Agenda • Review and discuss the Changing Thoughts and Feelings Worksheet • Review homework • Two relaxation exercises: Deep Breathing and Imagery • Adding pleasant activities • New topic: Becoming aware of your thoughts • 12 most common negative thoughts • Practice at home: identifying thoughts

  7. Review • The Changing Thoughts & Feelings Worksheet • Stress Management and Relaxation Exercises • Deep Breathing • Imagery • Planning Pleasant Activities

  8. Look at your Changing Thoughts and Feelings Worksheet that you started to fill out at the last meeting • If you don’t have it, get out a clean Worksheet

  9. Take a moment to… • Find your Worksheet from last week or tear out a copy of the Changing Thoughts and Feelings Worksheet from the back of your Workbook

  10. Discussion:Changing Thoughts and Feelings Worksheet • Was it difficult to identify a problem for #1?

  11. Remember: • You can fill out a separate Changing Thoughts and Feeling Worksheet for each problem you marked on the Tinnitus Problem Checklist • This is the same way you fill out #1 on the Sound Plan Worksheet with the audiologist Example

  12. Discussion: #2 on the Worksheet • Did the Relaxation Exercises help you notice your tinnitus less? (Also review p. 43 – Relief Scale)

  13. Skill Review: Relaxation Exercises • Why do they help? • Many people say their tinnitus is worse when they are stressed • How do they help? • By giving you a sense of relief from tension and stress caused by tinnitus • When should I use them? • Any time you are stressed and your tinnitus bothers you

  14. Relief Scale for Relaxation Exercises

  15. Review of practice at home:Take a moment to discuss Deep Breathing page 43

  16. Review of practice at home: Take a moment to discussImagery page 43

  17. Planning Pleasant Activities:Distraction

  18. Discussion: #2 on the Worksheet • Did you plan any new pleasant activities? (Also review pages 46 and 47 – Tracking and Listing activities)

  19. Skill Review: Planning Pleasant Activities

  20. Review: Planning Pleasant Activities • What are pleasant activities? • Activities you enjoy • Activities you like to do but do not have to do • How can they help you manage your tinnitus? • Helps you have more positive feelings • Distracts you from your tinnitus • Helps you feel better overall

  21. Practice at home: Take a moment to discussTracking Activities page 46

  22. Planning Pleasant Activities Step 1: Track Your Activities

  23. Planning Pleasant Activities Step 2: List of Activities

  24. Things to Remember • Tinnitus is less likely to get your attention when you manage your stress and stay busy • Use sound when practicing relaxation exercises • You might not notice relaxation exercises helping you right away—that doesn’t mean they’re not helping you. Keep practicing! • Increasing pleasant activities over weeks or months can help you get better at ignoring tinnitus

  25. Changing Thoughts Paying Attention to Thoughts

  26. Review: #2 on the Worksheet • Skill you have not yet learned to manage your reactions to tinnitus New skill you will begin to learn today

  27. New Skill: Introduction to Changing Thoughts

  28. The CBT Cycle & Thoughts

  29. What does “Changing Thoughts” mean? • First you identify thoughts or beliefs (B) you had just before feeling bad (C) • Then you work on changing that thought or belief to something more helpful

  30. How can “Changing Thoughts” help? • Changing your thoughts about your tinnitus (A) can help you change the way you feel about it (C)

  31. When can I use “Changing Thoughts?” • Any time you feel tension or stress when you think about your tinnitus

  32. Thoughts Affect Feelings • What you think affects how you feel • Example: Imagine your dinner guests are late • Sometimes the way you feel is caused by the thoughts about the event, not the event itself

  33. Feelings Affect Health • Your feelings affect your health • Stress and negative emotions can lead to health problems • During stress, hormones are released • Too much of these hormones is bad for health • It is important to learn to change your thoughts that cause negative feelings

  34. Feelings Affect Health

  35. What are “Thought Errors”? • “Thought Errors” are negative thoughts • They are not helpful or are unhealthy • Sometimes people get in the habit of having thoughts that make them feel bad • All people make Thought Errors from time to time • Thought Errors make people feel sad or upset • A different thought might make them feel better • You can control your thoughts • If you are aware of your Thought Errors, you can catch yourself and correct your thinking • BEFORE YOU CAN CHANGE YOUR THOUGHTS YOU NEED TO KNOW WHAT YOU ARE THINKING

  36. Twelve Common Thought Errors:#1 – All-or-nothing thinking

  37. Twelve Common Thought Errors #2 – Over-simplifying

  38. Twelve Common Thought Errors #3 – Focusing on wrong details

  39. Twelve Common Thought Errors #4 – Jumping to conclusions

  40. Twelve Common Thought Errors #5 – Over-estimating

  41. Twelve Common Thought Errors #6 – Under-estimating

  42. Twelve Common Thought Errors #7 – Assuming the worst

  43. Twelve Common Thought Errors #8 – Emotional thoughts

  44. Twelve Common Thought Errors #9 – “Should” statements

  45. Twelve Common Thought Errors #10 – Labeling

  46. Twelve Common Thought Errors #11 – Making things personal

  47. Twelve Common Thought Errors #12 – Blaming

  48. Practice at home: • In your Workbook (pages 50-53) write down an example of each of the 12 Thought Errors • Use examples related to tinnitus • Use other examples if you can’t think of tinnitus examples

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