Manual № 86 · Tinnitus distress
Turning It Down
The manual for tinnitus distress.
The sound and the distress are two different things, and the distress is the one you can work on.
12 modules · for the person whose ringing, buzzing or hissing has taken over their sleep, attention or mood
- 01The Sound and the Distress
- 02What Needs a Doctor First
- 03The Cycle That Keeps It Loud
- 04The Thoughts That Turn It Up
- 05Never Silence
- 06Nights
- 07Where Your Attention Goes
- 08Making Room for the Sound
- 09Back to What Matters
- 10Settling the Alarm
- 11Earplugs, Avoidance and the Shrinking Life
- 12Spikes, Setbacks and Your Plan
Two editions
The manual, or the manual and the toolkit.
Standard edition
The full program: all 12 modules, with the exercises, logs, and checklists that save as you go. Everything you need to do the work.
Elite edition · most complete
Everything in Standard, plus The Toolkit, 14 techniques drawn from across the evidence base, each labeled with where it comes from and how good the support actually is, to use alongside this program rather than instead of it. With original diagrams throughout.
Start with Standard if you would rather. You can upgrade to Elite at any time for the $30 difference, and nothing you have written is lost. And once you own one manual, every other one is 20% off.
Inside The Toolkit
- 01The Two Dials
- 02Naming the Distortions
- 03Testing It Instead of Arguing With It
- 04Building a Sound Background
- 05Moving the Spotlight
- 06Dropping the Checks
- 07Unhooking From the Story
- 08Opening Up to the Sound
- 09Small Steps Toward What Matters
- 10Applied Relaxation
- 11Riding Out a Spike
- 12The Bed Is for Sleep
- 13What Is Different on Better Days
- 14Is This Getting You What You Want?
Close to this one
Educational content, not therapy, diagnosis, or treatment, and not a substitute for a clinician when one is needed. Every manual opens with a safety page. If you are thinking about suicide, call or text 988 now.