Free tool
Your Tinnitus Coping Plan
Fill this in at your own pace. It saves automatically on this device, and you can print it or save it as a PDF whenever you want a copy. Built from the steps in the full coping plan article, which explains the reasoning behind each step in more depth.
Saved automatically on this device
Step 1 — Rule out a fixable cause
Work through this with an audiologist or doctor.
Step 2 — Your biggest problem
In one or two sentences, what does tinnitus disrupt most — sleep, concentration, anxiety, mood, something else?
Step 3 — Match strategies
- Sleep → sleeping-with-tinnitus + the sound library
- Concentration → tinnitus-and-focus
- Anxiety about the sound → tinnitus-and-anxiety, consider CBT
- Low mood → tinnitus-and-depression, talk to a doctor
- A mix of several → CBT covers the widest range at once
Step 4 — Give it a fair trial
Step 5 — Track what's changing
A quick weekly note — a few words is enough.
Why a written plan helps
A plan you can actually follow during a bad moment beats one you have to reconstruct from memory while already stressed. Research on tinnitus self-management approaches supports concrete, structured planning over general good intentions — the specifics (what you'll do, in what order) are what make a plan usable under pressure, not just reassuring to have written once.
FAQ
Why write a coping plan down instead of just remembering it?
A written plan is something to follow during a bad moment, when it's hardest to think clearly — not something to reconstruct from memory in the middle of a flare-up. Research on tinnitus self-management approaches supports structured, concrete plans over general intentions.
Is this saved anywhere?
It saves automatically on this device only. You can also print it or save it as a PDF for a physical or offline copy.