90-Day Stress and Anxiety Relief
You've tried just managing the anxiety. It's time someone gave you the structured plan to actually quiet it.
A structured, clinical, deeply personal 90-day programme with your own psychologist — twelve one-on-one sessions, daily CBT practices, and the GAD-7 anxiety scale tracked at weeks 2, 6, and 12. Not an app. Not a hotline. A relationship. Designed by clinicians, built for Indian adults living with anxiety.
₹7,799 one-time · everything included
Backed by Cadabams Group · 30+ years in mental health care
Who is this for?
Adults navigating anxiety at any stage — whether you're just naming the pattern, deep in the middle of it, or recovering and want to stay there. The programme adapts to where you are.
Just realising the pattern
- First-time naming what's been chronic worry
- GAD-7 score of 5-9 (mild anxiety)
- Anxiety in specific contexts — work, relationships, health
- Wanting structure before things escalate
Anxiety running daily life
- GAD-7 score of 10-14 (moderate anxiety)
- Worry that's hard to switch off
- Avoiding situations because of anxiety
- Sleep, appetite, or focus affected
After therapy or a crisis
- Recently completed therapy and want consolidation
- Past anxiety episode you don't want to repeat
- Returning to work or major change after a recovery period
- Building relapse-prevention skills
The numbers don't lie
Anxiety in India — what the research shows.
Indian adults experience clinically significant anxiety in their lifetime (NIMHANS National Mental Health Survey)
symptom reduction from a completed structured CBT programme, vs ~20-25% for ad-hoc self-help
the clinically validated window for CBT-for-anxiety to produce durable change — this programme is built for that arc
Sources: NIMHANS National Mental Health Survey of India; Cochrane meta-analyses on CBT for generalised anxiety disorder.
What ₹7,799 includes
One fee, one psychologist, everything included.
12 psychologist sessions
60 minutes each, video or in-person at Cadabams Bangalore centres. The same psychologist across all 90 days — one relationship, not session-by-session matching.
90 days of daily practice
10-20 minutes a day of CBT-based exercises — thought records, breathwork audio, exposure planning, mindfulness, journalling.
3 clinical GAD-7 assessments
Baseline, week 6, week 12. The same anxiety scale used in NICE-guideline clinical trials. Objective tracking, not self-perception alone.
Dr. Riya AI companion
Reflects with you between sessions, remembers what you've worked on, and gently prepares you for the next conversation with your psychologist.
Evidence-based structure
Four sequenced phases — Observe, Restructure, Approach, Consolidate — mirroring the standard CBT-for-anxiety protocol used in clinical trials.
One fee, no add-ons
₹7,799 covers everything — sessions, practices, assessments, AI companion. No per-session billing, no surprise charges.
The 12-week arc
Anxiety recovery has an order. The programme enforces it so you don't have to figure it out.
Phase 1 · Observe (Weeks 1-2)
Build the foundational CBT skill of noticing thoughts as events rather than facts.
Daily mood tracking, body-awareness check-ins, introduction to the CBT model, thought records. Baseline GAD-7 at the start of Week 1.
Phase 2 · Restructure (Weeks 3-5)
Identify and challenge the cognitive distortions driving anxiety.
The 10 most common distortions, challenging negative thoughts with evidence, generating balanced alternative interpretations.
Phase 3 · Approach (Weeks 6-8)
Gradually face what anxiety has caused you to avoid.
Graded exposure planning, climbing your fear ladder, approaching low-intensity situations with built-in coping. Mid-programme GAD-7 retake at Week 6.
Phase 4 · Consolidate (Weeks 9-12)
Build relapse-prevention skills and sustainable practices.
Values clarification, self-compassion practice, building a maintenance plan. Final GAD-7 at Week 12 and a completion reflection with your psychologist.
Why CBT, and why structured
The most extensively researched anxiety treatment, delivered the way clinical trials deliver it.
Cochrane evidence base
Cognitive Behavioural Therapy for generalised anxiety, social anxiety, and panic disorder is supported by dozens of Cochrane meta-analyses. Effect sizes for CBT are similar to SSRIs in head-to-head trials.
Sequence matters
Random CBT worksheets produce a fraction of the benefit. The four-phase order — observe before restructure, restructure before exposure, exposure before consolidation — is what clinical trials use. The programme enforces it.
Indian clinical context
Sessions and practices are built for Indian adults — Indian-English language, family dynamics, workplace pressures, scheduling around festivals and commuting realities. Designed by Cadabams clinicians who have practised in India for decades.
Maintenance is the win
Recovery alone isn't the goal — relapse prevention is. The last three weeks of the programme are entirely about building sustainable practices and a maintenance plan that fits your life.
What we measure — objectively
Three GAD-7 readings across 12 weeks. Same scale used by NICE-guideline clinics globally.
GAD-7 baseline
Week 1, end of Session 1. Establishes the starting point. A 2-minute scored 0-21 with strong sensitivity (89%) and specificity (82%) for generalised anxiety disorder.
GAD-7 mid-programme
Week 6, during Session 6. Mid-arc check. Lets your psychologist adjust the exposure plan if Phase 2 cognitive work hasn't produced the expected reduction.
GAD-7 completion
Week 12, during Session 12. Final reading. Compared against baseline to give a clear, objective view of what changed — and what to keep practising.
What gets better as the anxiety quiets
It's not just the worry that lifts — it's everything anxiety was quietly costing you.
Sleep returns
When the racing mind quiets, so does the 2 a.m. spiral. Most users report meaningful sleep improvement by Week 4.
Work focus comes back
Anxiety eats attention. As the loops break, the deep-work hours you've been missing start showing up again.
Relationships breathe
The unspoken irritation, the cancelled plans, the over-checking — they soften when your nervous system stops broadcasting threat.
Body relaxes
The jaw clench, the chest tightness, the shallow breathing — anxiety lives in the body too. Phases 1-2 are explicitly designed for the body to feel it.
Decisions get easier
Anxiety makes every decision feel high-stakes. As the catastrophic thinking eases, decisions stop being exhausting.
Joy stops feeling distant
The flat, watchful feeling that anxiety produces fades. You start being able to enjoy things, not just survive them.
How to start
Three steps from this page to Day 1.
Begin on the platform
Click 'Begin the programme'. You'll be taken to the package page on Mindtalk's consult platform — one screen, no signup beyond email and phone.
Get matched (within 2 working days)
The Mindtalk team matches you with a Cadabams-affiliated psychologist whose specialisation fits your anxiety presentation.
Start Day 1 the same week
Schedule the first 60-minute session within 5 working days. Daily practices unlock from Day 1; the GAD-7 baseline runs at the end of Session 1.
All-inclusive · one-time
₹7,799
Ninety days from now, this could be behind you.
One psychologist · twelve sessions · daily structured CBT practice · three clinical GAD-7 checkpoints. The anxiety doesn't need to be the loudest thing in your head any more.
Frequently asked questions
What is the 90-Day Stress and Anxiety Relief programme?+
A structured, clinician-led 90-day anxiety recovery programme from Cadabams Mindtalk. Over 90 days you work one-on-one with an assigned psychologist across 12 sessions (60 minutes each, video or in-person), follow daily CBT-based practices (10-20 minutes/day), and retake the GAD-7 anxiety scale at weeks 2, 6, and 12 to track progress objectively. One fee, one psychologist, everything included.
What does the ₹7,799 cover?+
12 psychologist sessions (60 minutes each, video or in-person), 90 days of structured daily CBT practices (thought records, breathwork, exposure exercises, mindfulness), three clinical GAD-7 assessments, and Dr. Riya — an AI reflection companion. All-inclusive, no per-session add-ons.
Who is this programme for?+
Adults with mild-to-moderate anxiety (GAD-7 5-14) — generalised anxiety, social anxiety, panic-prone, specific phobias. For severe anxiety (GAD-7 15+, frequent panic attacks, significant functional impairment) the programme works best paired with concurrent psychiatry — discuss with your assigned psychologist in the first session.
How is this different from booking individual therapy sessions?+
Sequencing, daily practice, and price. The 12 weeks progress through clinically-validated CBT phases (observe → restructure → expose → consolidate). You get structured 10-20 minute exercises between sessions, not just weekly 60 minutes. And ₹7,799 across 90 days is meaningfully below the per-session rate for the equivalent 12-session arc.
What is the daily time commitment?+
10-20 minutes per day for structured practice plus one 60-minute psychologist session per week. Total: ~18-25 hours of self-practice + 12 hours of session time across 90 days.
Online only or can sessions be in-person?+
Both. Sessions can be video (most common — accessible from anywhere in India) or in-person at Cadabams centres in Bangalore. You decide with your assigned psychologist what format suits each session.
How do I start?+
Click 'Begin the programme'. You'll land on the package page on Mindtalk's consult platform. Complete a brief intake, get matched with a Cadabams-affiliated psychologist within 2 working days, and start Day 1 the same week.