Here you go!
These are some examples of "cognitive scripts" - phrases and statements intended to establish a healthy, effective perspective on tinnitus and your response to it. These scripts are used to ground thinking over the course of the day, redirect your attention away from tinnitus and on to what you can do to recover. Cognitive scripts are typically tailored to each person. These examples capture some of the typical themes. It's important to remember that cognitive skills are just one part of an integrated CBT program for tinnitus distress. Contemporary CBT also includes acceptance, exposure, and reactivating in healthy, valued directions.
"OK, maybe this condition won't go away, but over time, I will learn to live with it, adjust to it, screen it out. And I certainly hope it doesn't get any worse, but I refuse to let my brain 'what if' me to death. I choose to live! And in the event that my condition does get worse, then I will be just as determined as I am now to accept, adjust and habituate."
"I refuse to be bullied by tinnitus. It will take all the courage I can muster, but I choose to live. And that means getting back out into my world a little at a time. So I'm going to that party tonight, because my friends are an important part of my life and I want to see them. I know the noise level may be high, but the fact is it won't exceed the levels of safe hearing. I will need to accept my fear, and spontaneous negative thoughts, and of course, this high pitched tone (whooshing, crickets, etc) will be part of the experience, but I refuse to sit home another weekend."
"My mind keeps telling me that no one could accept this noise – it's not possible. If others could hear this, they would understand why my brain keeps telling me that I'll be miserable the rest of my life. But the fact is, the loudness and complexity of tinnitus do not predict the course of habituation. Even people with tinnitus louder than mine have come to ignore it and live healthy lives. I want to believe that I can, too. It will be hard, and take a lot of courage, but I will work to accept these tones, a little at a time, take them with me as I begin each day. Even where there is pain, there can be meaning. It's important for me to commit to resuming life, for my (valued goals) career/spiritual practice/hobby/friends/family members. So take three deep breaths, trust the process, and here I go..."
"If I continue to view tinnitus as the bane of my existence, it will never go away. I can't stop these sounds/sensations, but I can change how I respond. I can allow the sounds to be present, even if I don't want them, and courageously move forward into my life. I can be reassured by the facts – the vast number of people who have gone on to accept and habituate to their own tinnitus – that over time, I will adjust and get my life back. So, here I go..."
Best Wishes!
DR Hubbard
