CBT4T: пользовательский flow 8-недельной программы
Что это: рабочая карта пользовательского прохождения 8-недельной CBT4T-программы. Она показывает, как каждая глава превращается в конкретный пользовательский шаг: Read → Watch → Practice → Fill → Monitor → Outcomes.
Зачем создан файл: дать команде общий визуальный reference для проектирования курса в Sonaura — чтобы продукт, контент, UX и терапевтическая логика обсуждались на одной схеме, а не в разных документах.
Чем полезен:
- показывает структуру недели: фокус, цели, главы, практики, monitoring и outcomes;
- помогает понять, какие элементы должны стать экранами, заданиями, логами, reminders или tooltips в продукте;
- фиксирует source grounding: Ch4 Table 4‑4, videos из Ch26 Table 26‑1 и weekly monitoring из Ch28;
- помогает находить gaps, перегрузку пользователя и спорные места до разработки.
CHAPTER-CENTERED FLOWsource: Ch4 Table 4‑4videos: Ch26 Table 26‑1monitoring: Ch28
Readпервичный контент главы
Watchvideo как supplement к главе
Practiceдозировка из Table 4‑4
Fillworksheet / log этой главы
Monitorweekly checkpoint, отдельно от logs
Optionalпо ассессменту / показаниям
Toolkitарсенал + текущая нагрузка
Program noteshover/focus: условия, rationale, caveats, safety
1 · ReadГлава — якорь модуля. Сначала человек получает rationale и инструкции.
2 · WatchВидео подкрепляет главу: объяснение или демонстрация техники.
3 · PracticeДальше назначается поведенческая практика с частотой/длительностью.
4 · FillWorksheet/log фиксирует попытку, результат и наблюдения.
5 · MonitorРаз в неделю — TQQ + frequency awareness + trend score.
6 · OutcomesЧто добавилось в арсенал пользователя и что он несёт дальше.
Program outline
Read15 min — program rationale, tools mindset, no quick fixes
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WatchVideo 1 — Overview: introducing the program
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PracticeIdentify top-5 tinnitus problems → convert them into SMART goalsMode · written exercise
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FillSMART goals + My Goals worksheet + daily time commitmentTables 4‑2/4‑3Output · reusable anchor
Program notes · hover
Commitment
Support
Reflection
Tinnitus overview
Read15 min — why tinnitus becomes bothersome and how habituation works
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WatchVideo 2 — An overview of tinnitus
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ReviewWalk through filtering → awareness → emotional cycle → habituation modelMode · concept review
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ReflectNotes on key messages, myths/facts, personal beliefs about tinnitusFigures 5‑1–5‑5 · Table 5‑1Output · knowledge note
Program notes · hover
Core model
Myth reset
Safety note
Deep relaxation
Read15 min — why relaxation helps; setup and tense-release instructions
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WatchVideo 3 — Demonstration of deep relaxation
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PracticePrepare setting → tense 5 sec / release 10 sec → 2×/day, 10–15 minTable 6‑1 · Figure 6‑1repeat daily through Week 1Mode · guided daily practice
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FillDeep relaxation worksheet / practice logTable 6‑2Output · practice log
Program notes · hover
Setup
Purpose
Troubleshoot
End-of-week checkpoint
MonitorTQQ + frequency of tinnitus awareness → add weekly score to trend tableCh28 · Tables 28‑1/28‑2/28‑3
Toolkit + Practice Plan
Working toolkit after Week 1
Practice plan after Week 1
20–30 min
NewSourceDeep relaxation — 2×/day × 10–15 min. Log each session in Table 6‑2.1–2 min
NewSuggestedGoals check — glance at SMART goals / why I’m doing this.weekly
NewSourceMonitoring — complete Ch28 questionnaires and add score to Table 28‑3.
Positive imagery
Read10 min — choose a calming image and learn to explore it actively
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WatchVideo 9 — Explanation of how positive imagery works and can be used
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Practice2×/day, 5 min — close eyes, take deep breaths, explore image with all sensesFigures 12‑1–12‑3Mode · guided imagery
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FillPositive imagery worksheet / practice notesTable 12‑1Output · reusable image + log
Program notes · hover
Image choice
All senses
Purpose
Deep breathing
Read10 min — belly breathing, relaxation word, and relaxing without first tensing
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WatchVideos 4–5 — importance of relaxation + deep breathing demonstration
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Practice2×/day, 10–15 min — belly breathing + cue word + relax muscles without tensingTable 7‑1 · Figure 7‑1Mode · guided daily practice
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FillDeep breathing worksheet + relaxation wordTable 7‑2Output · cue word + log
Program notes · hover
Belly breathing
Cue word
No-tensing step
End-of-week checkpoint
MonitorTQQ + frequency of tinnitus awareness → add weekly score to trend tableCh28 · Tables 28‑1/28‑2/28‑3
Toolkit + Practice Plan
Working toolkit after Week 2
Practice plan after Week 2
as needed
ChangedSourceDeep relaxation — fallback if relaxing without tensing is hard; no longer the main Week 2 scheduled practice.1–2 min
ContinuesSuggestedGoals check — keep goals visible / remind yourself why you are doing this.weekly
ContinuesSourceMonitoring — complete Ch28 questionnaires and add score to Table 28‑3.10 min
NewSourcePositive imagery — 2×/day × 5 min. Log in Table 12‑1.20–30 min
NewSourceDeep breathing — 2×/day × 10–15 min. Log in Table 7‑2.
Changing views on tinnitus
Read10 min — reinterpret tinnitus and test more balanced views
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WatchVideo 10 — Reinterpretation of tinnitus
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Practice1×/day, 5 min — notice one tinnitus-related thought/view and replace it with a more helpful interpretationTable 13‑1Mode · written exercise
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FillViews on tinnitus worksheet / daily logTable 13‑1Output · one-time worksheet + log
Program notes · hover
ReframeDaily repetitionNot positive thinking
Entire body relaxation
Read15 min — relax all muscle groups at once and reduce setup time
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WatchVideo 6 — Relaxing all muscle groups at once
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Practice2×/day, 10–15 min — release the whole body together using breathing/cue wordTable 8‑1Mode · guided daily practice
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FillEntire body relaxation practice logTable 8‑1Output · practice log
Program notes · hover
Shorter sequenceCue wordTroubleshoot
3Ch19optional
Optional · Week 3 per Ch4 Table 4‑4
Sound enrichment
Read10 min — using external sound so tinnitus gets less attention
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WatchVideo 17 — Ways of using sound enrichment
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PracticeAs required, about 10 min — use sound in specific situations, not all the timeTable 19‑1Mode · situational practice
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FillSound enrichment logTable 19‑1Output · practice log
Program notes · hover
Focus supportAnnoying tinnitusSound transitionsNot constant
End-of-week checkpoint
MonitorTQQ + frequency of tinnitus awareness → add weekly score to trend tableCh28 · Tables 28‑1/28‑2/28‑3
Toolkit + Practice Plan
Working toolkit after Week 3
Practice plan after Week 3
as needed
ChangedSourceDeep relaxation / deep breathing — fallback tools; main scheduled relaxation shifts to entire body relaxation.1–2 min
ContinuesSuggestedGoals check — keep goals visible / remind yourself why you are doing this.weekly
ContinuesSourceMonitoring — complete Ch28 questionnaires and add score to Table 28‑3.5 min
NewSourceChanging views — 1×/day; fill Table 13‑1.20–30 min
NewSourceEntire body relaxation — 2×/day × 10–15 min; log in Table 8‑1.as required
NewSourceSound enrichment — optional; about 10 min when conditions apply; log in Table 19‑1.
Shifting focus
Read10 min — learn to move attention between tinnitus and other stimuli on purpose
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WatchVideos 11–12 — shifting focus demonstration + explanation
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Practice4×/day, 2 min — deliberately shift attention away from tinnitus and back as instructedTable 14‑1Mode · guided daily practice
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FillShifting focus practice logTable 14‑1Output · practice log
Program notes · hover
Attention controlShort repetitionsDo not force silence
Frequent relaxation
Read10 min — learn short relaxation moments during normal daily life
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WatchVideo 7 — Relaxing frequently during the day
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Practice2×/day, 5 min — practice frequent relaxation in everyday settingsTable 9‑1Mode · guided daily practice
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FillFrequent relaxation logTable 9‑1Output · practice log
Program notes · hover
Everyday settingsShort cueBuild portability
3Ch20optional
Optional · Week 4 per Ch4 Table 4‑4
Sleep guidelines
Read15 min — review sleep habits and tinnitus-related sleep disruption
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WatchVideo 18 — Tips on improving sleep
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PracticeImplement daily — choose sleep guidelines and apply them each nightTable 20‑1Mode · daily habit plan
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FillSleep diary / sleep guideline planTable 20‑1Output · practice log
Program notes · hover
Sleep indicationDaily routineDiary not score
End-of-week checkpoint
MonitorTQQ + frequency of tinnitus awareness → add weekly score to trend tableCh28 · Tables 28‑1/28‑2/28‑3
Toolkit + Practice Plan
Working toolkit after Week 4
Practice plan after Week 4
as needed
ChangedSourceEntire body relaxation — available longer relaxation option; no longer main scheduled dose.1–2 min
ContinuesSuggestedGoals check — keep goals visible / motivation anchor.weekly
ContinuesSourceMonitoring — complete Ch28 questionnaires and add score.as required
ContinuesSourceSound enrichment — optional situational use when conditions apply.8 min
NewSourceShifting focus — 4×/day × 2 min; log in Table 14‑1.10 min
NewSourceFrequent relaxation — 2×/day × 5 min; log in Table 9‑1.daily
NewSourceSleep guidelines — optional; implement selected guidelines daily and keep sleep diary.
Thought patterns
Read15 min — identify common unhelpful tinnitus-related thought patterns
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WatchVideo 13 — Outline of different thought patterns
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Practice3×/week, 10 min — catch thoughts and label the patternTable 15‑4Mode · written exercise
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FillThought diary / thought patterns worksheetTable 15‑4Output · practice log
Program notes · hover
Pattern labelsBridge to Week 6Do not debate yet
Quick relaxation
Read10 min — use rapid breathing/cue relaxation in stressful situations
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WatchVideo 8 — Relaxing during stressful situations
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Practice7–15×/day, up to 1 min — quick relaxation micro-practiceTable 10‑1Mode · guided daily practice
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FillQuick relaxation logTable 10‑1Output · practice log
Program notes · hover
Micro-practiceStress situationsLow friction
3Ch21optional
Optional · Week 5 per Ch4 Table 4‑4
Improving focus
Read10 min — identify barriers to focus and choose focus strategies
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WatchVideo 19 — Tips on improving ability to focus
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Practice4×/day, 2 min — apply focus strategy to work/reading/tasksTable 21‑1Mode · situational practice
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FillFocus tips logTable 21‑1Output · practice log
Program notes · hover
When focus failsTask setupUse with shifting focus
End-of-week checkpoint
MonitorTQQ + frequency of tinnitus awareness → add weekly score to trend tableCh28 · Tables 28‑1/28‑2/28‑3
Toolkit + Practice Plan
Working toolkit after Week 5
Practice plan after Week 5
as needed
ChangedSourceFrequent relaxation — role shifts into quick relaxation; use longer frequent relaxation only if useful.1–2 min
ContinuesSuggestedGoals check — keep motivation anchor visible.weekly
ContinuesSourceMonitoring — complete Ch28 questionnaires and add score.as required
ContinuesSourceSound enrichment / sleep guidelines — optional modules remain if indicated.30 min/week
NewSourceThought patterns — 3×/week × 10 min; fill Table 15‑4.7–15 min
NewSourceQuick relaxation — 7–15×/day up to 1 min; log in Table 10‑1.8 min
NewSourceImproving focus — optional; 4×/day × 2 min; log in Table 21‑1.
Challenging thoughts
Read15 min — examine evidence and build more balanced alternative thoughts
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WatchVideo 14 — How to challenge unhelpful thoughts
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Practice4×/week, 5 min — challenge one unhelpful thought and write a balanced responseTable 16‑3Mode · written exercise
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FillChallenging thoughts worksheet/logTable 16‑3Output · practice log
Program notes · hover
Use Week 5 diaryEvidence for/againstBalanced not forced
Relaxation routine
Read10 min — combine relaxation skills into a sustainable routine
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WatchNo specific Ch11 video listed
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PracticeDeep relaxation 2×/week; frequent relaxation 8×/day; rapid relaxation around difficult situationsTables 11‑1/11‑2Mode · routine plan
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FillRoutine planner + application logTables 11‑1/11‑2Output · reusable plan + log
Program notes · hover
Routine builderMaintenance doseDifficult situations
3Ch22optional
Optional · Week 6 per Ch4 Table 4‑4
Sound tolerance
Read15 min — gradual work with everyday sounds that feel hard to tolerate
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WatchVideo 20 — Outline to address sound tolerance
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PracticeAs required, 1–2 min increasing — graded exposure to selected soundsTable 22‑3Mode · guided exposure
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FillSound tolerance hierarchy/logTable 22‑3Output · practice log
Program notes · hover
IndicationGradual increaseSafety boundary
End-of-week checkpoint
MonitorTQQ + frequency of tinnitus awareness → add weekly score to trend tableCh28 · Tables 28‑1/28‑2/28‑3
Toolkit + Practice Plan
Working toolkit after Week 6
Practice plan after Week 6
cancelled
ChangedSourceStandalone quick relaxation schedule — 7–15/day schedule is replaced by the Ch11 relaxation routine.1–2 min
ContinuesSuggestedGoals check — keep motivation anchor visible.weekly
ContinuesSourceMonitoring — complete Ch28 questionnaires and add score.20 min/week
NewSourceChallenging thoughts — 4×/week × 5 min; fill Table 16‑3.routine
NewSourceRelaxation routine — deep relaxation 2×/week; frequent relaxation 8×/day; rapid relaxation around difficult situations.as required
NewSourceSound tolerance — optional; 1–2 min increasing with selected sounds; log in Table 22‑3.
Being mindful
Read10 min — practice present-moment awareness during ordinary activities
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WatchVideo 15 — Benefits of mindfulness
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Practice2–5×/day during normal activities — notice, return, continue activityTable 17‑1Mode · daily-life practice
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FillMindful moments logTable 17‑1Output · practice log
Program notes · hover
Normal activitiesNotice and returnNot relaxation only
2Ch23optional
Optional · Week 7 per Ch4 Table 4‑4
Listening tips
Read15 min — improve listening with hearing tactics and communication strategies
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WatchVideo 21 — Hearing tactics
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PracticeAs required — apply listening tactics in conversations/noisy placesTable 23‑1Mode · situational practice
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FillListening tactics logTable 23‑1Output · practice log
Program notes · hover
Hearing difficultyConversation setupReduce fatigue
End-of-week checkpoint
MonitorTQQ + frequency of tinnitus awareness → add weekly score to trend tableCh28 · Tables 28‑1/28‑2/28‑3
Toolkit + Practice Plan
Working toolkit after Week 7
Practice plan after Week 7
as needed
ChangedSourceRelaxation routine — continues as maintenance/background rather than the only weekly emphasis.1–2 min
ContinuesSuggestedGoals check — keep motivation anchor visible.weekly
ContinuesSourceMonitoring — complete Ch28 questionnaires and add score.20 min/week
ContinuesSourceChallenging thoughts — continue if unhelpful thoughts arise; use Table 16‑3 format.2–5 moments/day
NewSourceBeing mindful — during normal activities; log in Table 17‑1.as required
NewSourceListening tips — optional; apply tactics in hearing/listening situations; log in Table 23‑1.
Listening to tinnitus
Read10 min — intentionally listen to tinnitus in a structured, bounded way
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WatchVideo 16 — What actively listening to tinnitus entails
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PracticeOnce a day — listen to tinnitus as instructed, then return to activityTable 18‑1Mode · guided exposure
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FillListening to tinnitus logTable 18‑1Output · practice log
Program notes · hover
Bounded exposureReturn to activityNot first-week task
Key point summary
Read15 min — review key CBT4T points and the tools learned
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WatchNo Ch24 video listed
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ReviewRead summary and identify which tools are most useful nowTable 24‑3Mode · review only
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ReflectTool evaluation / key point notesTable 24‑3Output · decision input
Program notes · hover
ConsolidationChoose toolsNo new technique
Future planning
Read15 min — review goals, plan setbacks and choose a future practice schedule
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WatchNo Ch25 video listed
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PracticeCreate future plan — goal review, warning signs, coping steps and continuing practiceTables 25‑1/25‑2/25‑3Mode · written exercise
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FillGoal attainment review + setback plan + future practice scheduleTables 25‑1/25‑2/25‑3Output · reusable anchor
Program notes · hover
Setback planFuture scheduleProgram close
End-of-week checkpoint
MonitorTQQ + frequency of tinnitus awareness → add weekly score to trend tableCh28 · Tables 28‑1/28‑2/28‑3
Toolkit + Practice Plan
Working toolkit after Week 8
Practice plan after Week 8
cancelled
ChangedSourceWeekly-only course mode — 8-week acquisition phase ends; plan shifts to future maintenance.1–2 min
ContinuesSuggestedGoals / future-plan check — use reviewed goals and future plan as maintenance anchor.weekly
ContinuesSourceMonitoring — complete final Ch28 checkpoint and use trend table for review.daily
NewSourceListening to tinnitus — once a day; log in Table 18‑1.15 min
NewSourceKey point summary — read Ch24 and evaluate useful tools in Table 24‑3.15 min
NewSourceFuture planning — complete goal review, setback plan and future practice schedule in Ch25 tables.
Sources: Beukes, Andersson, Manchaiah, Kaldo (2021), Cognitive Behavioral Therapy for Tinnitus. Weekly schedule and practice dosage: Ch4 Table 4‑4. Supplementary videos: Ch26 Table 26‑1. Monitoring: Ch28 Tables 28‑1/28‑2/28‑3. Worksheet/log mapping cross-checked against module chapters and source research breakdown. No product layer added.