90-Day Emotional Reset
For when nothing's clinically wrong, but everything feels heavier than it should. A structured 90-day emotional fitness programme.
Clinician-led mental-fitness programme from Cadabams Mindtalk for anyone wanting structured emotional regulation, weekly reflection, and mindfulness — without needing a clinical diagnosis. 12 sessions with your assigned psychologist, daily practice, Sunday reflection. Designed by clinicians, built for Indian adults.
₹7,799 one-time · everything included
Backed by Cadabams Group · 30+ years in mental health care
Who is this for?
For people who don't need to fix a disorder — they need to build a practice. The programme adapts to where you are.
Between life chapters
- Job change, move, or major life shift
- Becoming a parent or empty nesting
- Recently separated or remarried
- Want structure during the in-between
After therapy or a hard year
- Recently exited weekly therapy
- Want to consolidate what worked
- Built coping but no maintenance practice
- Post-postpartum or post-crisis recovery
Building resilience early
- High-pressure career, but functioning
- Want to stay ahead of burnout
- Feel "fine" but want depth, not just function
- Believe in maintenance over repair
The numbers don't lie
Sub-clinical emotional struggle in India — what the research shows.
of working Indian adults report low-grade chronic emotional fatigue without meeting clinical thresholds
of them ever access structured mental-fitness support — the gap is on the wellness side, not the clinical side
the minimum clinically supported window for structured reflection to shift emotional regulation baselines durably
Sources: NIMHANS National Mental Health Survey; LSE-CMHLP working-Indian-adult cohort research.
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 that gets richer.
90 days of daily practice
10-15 minutes a day of mindfulness audio, body check-ins, RAIN practice, gratitude and values work. Sunday is the deeper 20-30 minute reflection day.
12 Weekly Reflection worksheets
One per Sunday across the 12 weeks. What worked. What was hard. What you learned. What intention to set. Bring completed reflections to your next session.
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.
No diagnosis required
This isn't for treating a disorder — it's for building emotional fitness. For people who'd rather strengthen the system than wait for it to break.
One fee, no add-ons
₹7,799 covers everything — sessions, practices, reflections, AI companion. No per-session billing, no surprise charges.
The 12-week arc
Four phases. Awareness before regulation, regulation before values, values before integration.
Phase 1 · Awareness (Weeks 1-3)
Establish the daily rhythm and the Sunday reflection rhythm before adding skills.
Daily check-ins, body-awareness practice, identifying emotional patterns. Weekly Reflections 1-3.
Phase 2 · Regulation (Weeks 4-6)
Build the core skills that turn awareness into regulation.
RAIN mindfulness for difficult emotions, cognitive flexibility with unhelpful patterns, self-compassion practice. Weekly Reflections 4-6.
Phase 3 · Values (Weeks 7-9)
Reconnect daily practice to longer-arc meaning and connection.
Values clarification, values-aligned action (choice point), gratitude and meaningful relationships. Weekly Reflections 7-9.
Phase 4 · Integration (Weeks 10-12)
Build sustainable practices that fit your life beyond the programme.
Identifying sustainable rituals, building connection rhythms, final 90-day reflection and intention setting. Weekly Reflections 10-12.
Why structured beats ad-hoc
Mental fitness has the same logic as physical fitness — what you do consistently, not occasionally, decides the outcome.
Sequencing matters
Random meditation skips foundation. Random journaling skips skill-building. Random reflection skips integration. The four-phase arc enforces the order clinical research uses.
Reflection is the multiplier
Studies on Pennebaker's expressive writing show that structured weekly reflection (vs free-form daily journaling) produces measurably better emotional regulation outcomes at 8-12 weeks.
A real psychologist, not a chatbot
Dr. Riya helps between sessions, but the 12 weekly sessions are with a Cadabams-affiliated psychologist who reads your reflections and adjusts the path. No AI replaces the relationship.
Maintenance is the win
Recovery alone isn't the goal — sustainable practice is. The last three weeks of the programme are entirely about building rituals that fit your life beyond Week 12.
What we measure — objectively
Three WHO-5 wellbeing readings across 12 weeks. The reflection record across 12 Sundays.
WHO-5 baseline
Week 1. The 5-item WHO Wellbeing Index — the standard short scale for general mental wellbeing across global clinical research.
WHO-5 mid-programme
Week 6, during Session 6. Mid-arc check. Lets your psychologist adjust phase 3 (values work) if regulation hasn't shifted as expected.
WHO-5 completion + reflection record
Week 12. Final WHO-5 + a review of all 12 Sunday reflections. Concrete evidence of what shifted, what didn't, and what to keep practising.
What gets better when the practice sticks
The point isn't to do daily practices forever. The point is to need them less, while keeping the ones that matter.
Reactivity drops
The thing your boss said. The thing your partner forgot. The thing the news did. Reactivity gets gentler — not gone, just less in charge.
Clarity returns
Decisions stop feeling exhausting. Knowing what matters this week makes 'what to do next' simpler.
Energy stops leaking
Free-floating low-grade emotional fatigue costs more energy than people realise. As regulation strengthens, the leak slows.
Connection deepens
When you're less internally distracted, conversations land. Friends and partners notice it before you do.
Sleep gets cleaner
Sunday reflection clears mental residue. Daily practice softens the body. Both together produce measurably better sleep within 4-6 weeks.
Joy stops feeling distant
The watchful, mildly-numb feeling many people carry quietly starts to fade. You start being able to enjoy things, not just process 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.
Get matched (within 2 working days)
The Mindtalk team matches you with a Cadabams-affiliated psychologist whose specialisation fits your goals.
Start Day 1 the same week
Schedule the first session. Daily practices unlock from Day 1; the first Weekly Reflection lands on Sunday.
All-inclusive · one-time
₹7,799
Build the emotional fitness you keep meaning to build.
One psychologist · twelve sessions · daily structured practice · twelve Sunday reflections. The most consistent practice you'll ever do for yourself.
Frequently asked questions
What is the 90-Day Emotional Reset programme?+
A structured, clinician-led 90-day mental-fitness programme from Cadabams Mindtalk. Over 90 days you work one-on-one with an assigned psychologist across 12 sessions, follow daily mindfulness and regulation practices, and complete a 20-30 minute Sunday reflection. Unlike condition-specific programmes (anxiety, depression), this is for general emotional fitness — no clinical diagnosis required. 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 practices (mindfulness audios, RAIN exercises, self-compassion, values clarification), 12 Weekly Reflection worksheets (one per Sunday), and Dr. Riya — an AI reflection companion. All-inclusive, no per-session add-ons.
Who is this programme for?+
Anyone wanting structured emotional fitness without needing a clinical diagnosis. Strong fits: people exiting therapy who want to consolidate gains, those between life transitions (job change, move, relationship shift), anyone wanting to build resilience preventively, professionals whose stress hasn't escalated to burnout but want to stay ahead of it.
How is this different from journaling apps or meditation apps?+
Journaling apps (Day One, Reflectly) give you tools without structure. Meditation apps (Calm, Headspace) give content without progression. The Emotional Reset programme combines both — clinician-designed 12-week progression with mindfulness AND reflection AND emotional regulation work integrated, plus a real psychologist who reads your reflections and adjusts the path.
Can I do this programme while in therapy elsewhere?+
Yes — it's a particularly good fit. Many therapists ask clients to do weekly reflection between sessions; this programme provides that structure. The mindfulness practices pair well with CBT, ACT, and psychodynamic therapy. Tell your assigned psychologist if you're in concurrent therapy so they can coordinate, not duplicate.
What is the daily time commitment?+
10-15 minutes per day for structured practice (mindfulness audio, body check-in, journal prompt) plus a 20-30 minute Sunday Weekly Reflection. Plus one 60-minute psychologist session per week. Total: about 18 hours of self-practice + 12 hours of session time across 90 days.
How do I start?+
Click 'Begin the programme' to view the package 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.