The sound is real. So is the way back.
Answer ten questions and get your Tinnitus Starter Plan, built in front of you: one skill to start with, three worth knowing, and a two-week checklist — grounded in CBT and ACT, the approaches with the best evidence for tinnitus distress. One honest note before you start: nothing on this page promises silence. It promises something better documented — the distress can come down, and your life can come back.
// built by the clinical team at STG Health Services — your written answers aren’t stored
Three minutes, three steps.
Answer ten questions
What's hardest, when it's worst, what you do when it spikes — and a few health questions that make sure a doctor sees you first when a doctor should. No account, no signup wall.
Watch your plan build
Your plan is written for your answers while you watch — starting with the one skill most worth trying first, and why it's first for you. About thirty seconds.
Keep it three ways
On screen with a checklist that saves your ticks in your browser, in your inbox, and printable for the fridge door.
A starter plan for the distress — not a cure pitch.
Every plan has the same honest shape. The skills are the well-evidenced ones — attention training, sound enrichment, unhooking from the fight — sized small enough to survive a spike week.
01 — profileYour tinnitus, in plain language
Your situation reflected back without judgment — the sound, the fight, and what it has been costing you.
02 — start hereOne skill, with reasons
A named skill — Sound Enrichment, the Attention Anchor, Unhooking — with concrete steps and why it comes first for you.
03 — also worth knowingThree more skills
Matched to your answers, each one named so you can go deeper on our YouTube channel.
04 — two weeksYour checklist
Eight to ten small steps in order — including the Spike Protocol, for the day the sound picks a fight.
Ready when you are.
Who this is for — and who it isn't.
This is for you if…
- Quiet rooms have become the loudest places in your life
- You check the sound constantly — against yesterday, against the fridge, against your fears
- Sleep, reading, or conversation now costs twice the effort
- A doctor said "learn to live with it" and closed the door — this is the part they didn't explain
- You've started giving things up — music, gatherings, quiet mornings — and you want them back
Start somewhere else if…
- Your tinnitus pulses with your heartbeat, is in one ear only, or came with sudden hearing change, dizziness, pain, or discharge. See your doctor first — some tinnitus is medical before it's psychological, and sudden hearing change is time-sensitive. The tool will tell you the same thing.
- You're looking for something to make the sound stop. We won't pretend: no skill, supplement, or gadget on the market reliably silences tinnitus, and anyone promising that is selling something. What's genuinely achievable is making it matter less — that's what this plan works on.
- You're in crisis, or the sound comes with thoughts of harming yourself. Severe tinnitus distress is serious, and you deserve a person, not a form: call or text 9-8-8, any time, anywhere in Canada.
- You've already done CBT or ACT for tinnitus with a clinician. Skip the starter plan — the Tinnitus Signal Program is your next step.
Fair questions, straight answers.
Honestly: we don’t know, and we won’t promise it. What the evidence solidly supports is different and better than it sounds — the distress can come down a great deal, attention can be retrained, sleep can recover, and the sound can fade from alarm to background. People finish this work with the same ears and a very different life. That’s the outcome we work toward, here and in the full program.
No. This is psychoeducation — a self-help starting kit built on the CBT and ACT approaches to tinnitus distress. Therapy is a relationship with a clinician who tailors the work week by week; that’s what the Tinnitus Signal Program adds when you’re ready.
Your answers are used to build your plan, then discarded — the written note you can add is never stored anywhere. If you receive a plan, we keep your first name and email so we can send it to you, plus anonymous statistics (how many plans were built, nothing about what anyone wrote). That’s the whole list.
Your plan is assembled by AI following protocols our clinical team wrote and reviews — which is how it can be personalized to your answers in seconds. It runs inside firm guardrails: it never promises the sound reduces, never recommends medications, supplements, or gadgets, and a safety check reviews every submission before a plan is built. The full program is run by a human clinician.
Because some tinnitus needs a doctor before it needs a coping plan — rhythmic heartbeat-synced pulsing, one-sided sound, sudden hearing change, dizziness, or ear pain and discharge are all assess-first situations. And if you’ve never had a hearing test since it started, that’s the single most useful first step — your plan will say so.
The plan is free. The Tinnitus Signal Program is the paid next step: a clinician-guided program built on the full CBT and ACT toolkit, with a group of people who actually know what a spike day is. Your two weeks with the starter plan will make sense of whether it’s worth it for you.
Three minutes now. Two weeks of small steps.
The plan is free, the first skill is concrete, and spike days have a protocol.
This tool offers self-help skills for tinnitus distress — it isn’t therapy, audiology, diagnosis, or medical advice, and it never promises the sound will reduce. In crisis, call or text 9-8-8 (24/7, Canada-wide), or 911 in an emergency. · sasktinnitus is a service of STG Health Services Inc.